Post 7 – A Week Workout Is Better Than A Weak Workout

26 Oct

It can be overwhelming to think about an entire week dedicated to the gym. A Monday through Friday routine, dedicated to lifting weights and pushing your body to the limit. You might be asking yourself, “where do I start?”

I am going to lay out for you a complete workout schedule for Monday through Friday along with directions for each workout. By following this routine, you will minimize your chance of injury and maximize your opportunity to see results. Click on the name of the workout for directions on how to do each exercise.

Monday: Shoulders

1. Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Lateral Shoulder Raises: 3 Sets- 10 reps, 10 reps, 10 reps. Keep the weight the same, until the third set, add five pounds.

3. Arnold Shoulder Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. During these sets, use less weight then you would during shoulder press.

4. Dumbbell Front Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Tuesday: Biceps and Triceps 

1. Dumbbell Bicep Curl: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Hammer Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set. Use lighter weight than with dumbbell bicep curls.

3. Barbell Preacher Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Overhead Cable Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Triceps Kickbacks: 3 Sets- 12 reps, 12 reps, 12 reps. Keep the weight between five and 15 pounds.

For this exercise  you do not have to use a lot of weight. The results will be the same whether you use 15 pounds or 50 pounds. All you do by adding a lot of weight is increase your risk of injury.

6. Triceps Push Down: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

7. Triceps Dips:   3 Sets- 12 reps, 12 reps, 12 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt.

8. Dumbbell Skull Crusher: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Wednesday: Chest

1. Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Incline Barbell Bench Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Lower Chest Cable Raise: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Chest Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Thursday: Back 

1. Lat Pull Downs: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Seated Rows: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Pull Ups: 5 Sets- 10 reps, 10 reps, 10 reps. If this is too easy for you, or you are looking for a challenge, try using a dip belt. If this is too difficult, use assistance by having someone hold onto your knees and help lift you.

4. Back Fly: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

Friday: Legs

1. Squats:3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

2. Leg Press: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

3. Leg Extension: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

4. Leg Curls: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

5. Calf Raises: 3 Sets- 12 reps, 8 reps, 6 reps. Add weight to each set.

If you follow this workout closely for six weeks you will start to not only feel better about yourself, but you should start see results*. It is important that after six weeks you change up your workout, otherwise your muscles will get used to the same movements and not have the same benefits. Switching up your workout is called “shocking” your muscles.

If you need a gym in South Jersey to go to, here are a few options:

1. Retro Fitness- Turnersville

2. Manzo’s Gym- Glassboro

3. Vanity Health Club- Pitman

4. Bodyblast Personal Training- Sicklerville

5. Curves- Haddonfield (for women only)

Happy lifting! If you have trouble with any of the exercises, drop a comment below and I’ll do my best to help!

 

*Results are not guaranteed.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

%d bloggers like this: