My current workouts
I rest 45 sec between sets and 1 min between exercises.
I complete all motions with perfect form, that is why some exersices have such a small number of reps per set.
The goal is to work with a weight until you can do 10 reps 3-4 sets with perfect form. Then move up to the next weight.
Monday
Full body streatching
Incline Bench 100 lbs 6 reps three times on a 4 count motion.
Dumbbell Fly 35 lbs 6 reps three times on a 3 count motion.
Single arm row 40 lbs 10 reps three times for both sides.
Dumbell Swing two 20 lbs 7 reps three times
Trunk Twist two 20 lbs 6 reps three times on 6 count motion.
Obliquie Rotation no wt 20 reps three times on 3 count motion.
Side bend 35 lbs 20 reps three times each side on 3 count motion.
Rowing crunch 20 reps
Push ups 30 reps 3 times
Dips 15 reps 3 times
30 min run on treadmil or outside
Tuesday
Streatch
Dumbell pushups 10 reps three times.
Overhead press two 30 lbs 6 reps three times on 3 count motion (down) burst up
Upright row two 40 lbs 6 reps three times on 3 count motion (down) burst up
Side Delt raise two 15 lbs 8 reps three times on 3 count motion (down) burst up
Triceps extension 25 lbs 6 reps three times on 3 count motion
Double Curl 25 lbs 8 reps three times on 3 count motion (down) burst up
Preacher curl 50 lbs 10 reps three times on 3 count motion
Forearm pulldowns 45 lbs 6 reps three times
Lat pulldowns 100 lbs 6 reps three times on 3 count motion
(All exercises above are now performed on single sets for max reps with no rest between and zero motion count)
Pushup pyramid 5/10/15/20/25/30/25/20/15/10/5
Forearm curl 25 lbs 10 reps each side
Reverse forearm curl 15 lbs 10 reps on each side
Mountain climbers three sets of 20 reps
30 min on eliptical trainer
Wed
Stretch
1.5 Mile run
Jumping jacks 80/80/80
Mountain climbers 20/20/20
Stationary Squat 70 lbs 10 reps three times on 3 count motion
Single Leg Squat 6/6/6
Squat Jump 10/10/10
Donkey Calf Raises 20/20/20
Leg Curl 60 lbs 8 reps three times on 3 count motion (down) burst up
Leg extension 60 lbs 8 reps three times on 6 count motion (down) burst up
Dumbell lunge 30 lbs 15 reps three times on 3 count motion (down) burst up
Pushups 25/25/25/25
Situps 25/25/25/25
Thurs
Stretch
Friday
Stretch
Saturday...
Hike/Walk or other activity.
Sunday
5 200 meter sprints resting for 1 min between
5 200 meter sprints resting for 2 min between
5 200 meter sprints resting for 3 min between
5 200 meter sprints resting for 1 min between
I complete all motions with perfect form, that is why some exersices have such a small number of reps per set.
The goal is to work with a weight until you can do 10 reps 3-4 sets with perfect form. Then move up to the next weight.
Monday
Full body streatching
Incline Bench 100 lbs 6 reps three times on a 4 count motion.
Dumbbell Fly 35 lbs 6 reps three times on a 3 count motion.
Single arm row 40 lbs 10 reps three times for both sides.
Dumbell Swing two 20 lbs 7 reps three times
Trunk Twist two 20 lbs 6 reps three times on 6 count motion.
Obliquie Rotation no wt 20 reps three times on 3 count motion.
Side bend 35 lbs 20 reps three times each side on 3 count motion.
Rowing crunch 20 reps
Push ups 30 reps 3 times
Dips 15 reps 3 times
30 min run on treadmil or outside
Tuesday
Streatch
Dumbell pushups 10 reps three times.
Overhead press two 30 lbs 6 reps three times on 3 count motion (down) burst up
Upright row two 40 lbs 6 reps three times on 3 count motion (down) burst up
Side Delt raise two 15 lbs 8 reps three times on 3 count motion (down) burst up
Triceps extension 25 lbs 6 reps three times on 3 count motion
Double Curl 25 lbs 8 reps three times on 3 count motion (down) burst up
Preacher curl 50 lbs 10 reps three times on 3 count motion
Forearm pulldowns 45 lbs 6 reps three times
Lat pulldowns 100 lbs 6 reps three times on 3 count motion
(All exercises above are now performed on single sets for max reps with no rest between and zero motion count)
Pushup pyramid 5/10/15/20/25/30/25/20/15/10/5
Forearm curl 25 lbs 10 reps each side
Reverse forearm curl 15 lbs 10 reps on each side
Mountain climbers three sets of 20 reps
30 min on eliptical trainer
Wed
Stretch
1.5 Mile run
Jumping jacks 80/80/80
Mountain climbers 20/20/20
Stationary Squat 70 lbs 10 reps three times on 3 count motion
Single Leg Squat 6/6/6
Squat Jump 10/10/10
Donkey Calf Raises 20/20/20
Leg Curl 60 lbs 8 reps three times on 3 count motion (down) burst up
Leg extension 60 lbs 8 reps three times on 6 count motion (down) burst up
Dumbell lunge 30 lbs 15 reps three times on 3 count motion (down) burst up
Pushups 25/25/25/25
Situps 25/25/25/25
Thurs
Stretch
Friday
Stretch
Saturday...
Hike/Walk or other activity.
Sunday
5 200 meter sprints resting for 1 min between
5 200 meter sprints resting for 2 min between
5 200 meter sprints resting for 3 min between
5 200 meter sprints resting for 1 min between