So people have asked about my workout routine - well here you go - first, a few things to keep in mind.
#1 - DISCLAIMER: Please consult a medical professional before starting any type of exercise routine.
#2 - This is my routine, this is what works for me (I have made lots and lots of modifications over the past few years to this routine…if it works for you then AWESOME…if not, find something that will.)
#3 - I do not talk to anyone in the gym—period. I am not there for fellowship or to add events to my social schedule. I’m there for one purpose—to try and physically destroy myself. I don’t even have my phone with me while I am working out (still use an old school iPod nano) and I turn notifications off on my watch.
#4 - You will notice as you read through this I don’t do legs—because, I hate them!! I’ve had people tell me, “But you have to do legs!” Actually - I don’t!!! My legs are in the best shape of my life (when you are doing sprints at a 15% incline, as you will see, trust me, your legs will develop quickly.)
#5 - None of this matters if you don’t get your nutrition right - you cannot outwork a bad diet! I became serious about my nutrition in the fall of 2017…and since have lost 6 inches in the waist, 40 pounds—and have gone from wearing a XXL shirt to a Large.
Here is a link to what worked for me.
This will REALLY get you started
If it works for you - awesome, if not, then find something that does.
#6 - Getting in shape is a process! It doesn’t happen overnight - but - slow and steady actually does win the race.
#7 - If you are just starting out - don’t try this program (especially the cardio part!) This is an example of something you can use to build a program of your own.
#8 - If you can’t run (my cardio examples), then do the elliptical, the stationary bike or even walk on the treadmill (there are days when I choose to walk instead of run—and actually get my heart rate as high as I do when running!!!)
#9 - The MOST IMPORTANT thing (for me) when it comes to cardio is figuring out your heart rate zone (google it) and then making sure my routine takes me to the max, and then lowers to the minimum.
#10 - ANYONE can get in shape, anyone, no excuses (I've made them all!) Once a person makes up their mind and commits to the process - ANYTHING is possible. (I am in the best shape of my life at 48 years old - it's never to late to begin!)
#11 - If you notice, I do not have a rest day (scheduled); however, whenever I feel I need one, I take one (usually take about 4-5 per year!)
Monday
60 minute HIIT cardio - as hard as I can go (in order to get the adrenaline out of my system from the day before.)
Tuesday
Chest Day
Bench Press
Adjust weight where can do...
One set of 10 reps
One set of 6 reps
One set of 4 reps
One set of 3 reps
Incline Press
Weight so that can do four sets of 6-10 reps
Decline Press
Weight adjusted so can do three sets of 8-10 reps
Cable Chest Flys (High)
Three sets of 8-10 reps
Cable Chest Flys (Low)
Three sets of 8-10 reps
Alternate Workout:
Incline Bench Press
5 Sets with weight adjusted so can do following reps
10 - 8 - 6 - 4 - 10
Incline Dumbbell Flys
5 sets of 8-10 reps (weight adjusted accordingly)
Bench Press
3 set of 8-10 reps (weight adjusted accordingly)
Chest Flys (High)
2 sets of 10
Chest Flys (Low)
2 sets of 10
Important Note: I do a set of abs between every single set...so...while I am resting my chest, I am working my abs - and then go straight back to chest.
In other words - I am always moving, no talking or texting at all - I am in the gym for one purpose, to do work - period!
After this I do a 40 minute HIIT workout (usually on the treadmill)
Chest days it looks like this: (We will call this…
CARDIO WORKOUT A
Time ——-> Speed ——-> Incline
2 min. 3.1. 10%
1 min. 4.1. 15%
2 min. 3.1. 10%
1 min. 4.5. 15%
2 min. 3.1. 10%
1 min. 4.9. 15%
2 min. 3.1. 10%
1 min. 5.3. 15%
2 min. 3.1. 10%
1 min. 5.7 15%
2 min. 3.1. 10%
1 min. 6.1. 15%
2 min. 3.1. 6%
(If you want to stop at a 20 minute HIIT - this is a great place to do so - if you want to pursue insanity and go for 40 minutes...be my guest!)
30 sec. 5.1. 6%
30 sec. 5.6. 6%
30 sec. 6.1. 6%
30 sec. 6.6. 6%
30 sec. 7.1. 6%
30 sec. 7.6. 6%
2 min. 3.1. 6%
30 sec. 5.1. 6%
30 sec. 5.6. 6%
30 sec. 6.1. 6%
30 sec. 6.6. 6%
30 sec. 7.1. 6%
30 sec. 7.6. 6%
2 min. 3.1. 3%
30 sec. 5.1. 3%
30 sec. 5.6. 3%
30 sec. 6.1. 3%
30 sec. 6.6. 3%
30 sec. 7.1. 3%
30 sec. 7.6. 3%
2 min. 3.1. 1%
30 sec. 5.1. 1%
30 sec. 5.6. 1%
30 sec. 6.1. 1%
30 sec. 6.6. 1%
30 sec. 7.1. 1%
30 sec. 7.6. 1%
2 min. 3.1. 1%
Wednesday
Back day
3 Sets of Bent Over Rows (wide grip) 8-10 reps
3 sets of bent over rows (narrow grip) 8-10 rips
3 sets of cable pull downs 8-10 reps
3 sets of seated cable rows - 8-10 reps
Alternate Exercises:
Dumbbell rows 8-10 reps (these are INCREDIBLE)
Wide grip lat pull down (behind the neck)
Wide grip lat pull downs (bar to chest)
Pull ups (both wide and narrow grip.
And, once again - abs between every set!
At the end of back day I usually do a 40 minute HIIT that looks like this:
CARDIO WORKOUT B
Speed Incline Time
5.6 2.5% 1 min
5.6 2.5% 1 min
6.1 2.5% 1 min
6.4 2.5% 1 min
6.7 2.5% 1 min
7.0 2.5% 1 min
7.3 2.5% 1 min
7.6 2.5% 1 min
7.9 2.5% 1 min
8.2 2.5% 1 min
3.1 2.5% 30 sec
5.1 2.5% 30 sec
5.6 2.5% 30 sec
6.1 2.5% 30 sec
6.4 2.5% 30 sec
6.7 2.5% 30 sec
7.0 2.5% 30 sec
7.3 2.5% 30 sec
7.6 2.5% 30 sec
7.9 2.5% 30 sec
8.2 2.5% 1 min
3.1 2.5% 30 sec
5.1 2.5% 30 sec
5.6 2.5% 30 sec
6.1 2.5% 30 sec
6.4 2.5% 30 sec
6.7 2.5% 30 sec
7.0 2.5% 30 sec
7.3 2.5% 30 sec
7.6 2.5% 30 sec
7.9 2.5% 30 sec
8.2 2.5% 30 sec
3.1 1% 1 minute
5.1 1% 30 sec
5.6 1% 30 sec
6.1 1% 30 sec
6.4 1% 30 sec
6.7 1% 30 sec
7.0 1% 30 sec
7.3 1% 30 sec
7.6 1% 30 sec
7.9 1% 30 sec
8.2 1% 30 sec
3.1 1% 1 minute
5.1 1% 30 sec
5.6 1% 30 sec
6.1 1% 30 sec
6.4 1% 30 sec
6.7 1% 30 sec
7.0 1% 30 sec
7.3 1% 30 sec
7.6 1% 30 sec
7.9 1% 30 sec
8.2 1% 30 sec
3.1 0% 1 minute
5.1 0% 30 sec
5.6 0% 30 sec
6.1 0% 30 sec
6.6 0% 30 sec
7.1 0% 30 sec
7.6 0% 30 sec
7.9 0% 30 sec
8.2 0% 30 sec
3.1 0% 1 minute
Thursday
Cardio Day
45-60 minutes of HIIT cardio, usually go about 85% of my max on these days
Friday
Shoulders
Lateral raises - 3 sets, 8-10 reps
Upright rows - 3 sets, 8-10 reps
Front raises - 3 sets, 8-10 reps
Bent over reverse fly - 3 sets, 8-10 reps
Alternate exercises:
Dumbbell press
Side raises
Set of abs between every set!
Finish with HIIT Cardio B routine (see above)
Saturday
Arms (my favorite)
Biceps
Wide arm curls - 3 sets, 6-10 reps
Close grip curls - 3 set, 6-10 reps
Concentration curls - 2 sets, max reps
Alternate exercises:
Hammer curls
One handed machine curls
Triceps
Overhead press - 3 sets, 6-10 reps
Rope pull downs - 3 sets, 6-10 reps
One arm overhead extension - 2 sets, max reps
Finish with Cardio A routine (see above)
Sunday
45-60 minutes of cardio (before preaching) - usually go between 70-80%, want to get the blood flowing, but do not want to exhaust myself.