My Workout Routine
I was encouraged by a friend and coworker of mine in September of 2006 to start exercising more. I wasn't really out of shape. I wasn't overweight, played volleyball regularly, and didn't feel restricted in what I could do. I was more interesting in achieving that "toned" look and just feel more healthy and energetic.
I basically copied what he did for the first while. He had hired a personal trainer for 1 day to show him the basics and set up a routine for him. Was worth every penny according to him.
Two days a week I do strength training and the other two days are on the treadmill. My goal is to shed a few pounds, gain some strength, and just have a better physique.
My routine has changed a bit over time and I have fallen off the band wagon a few times as well. But all in all, I have developed a comfortable feel with the gym and don't feel initimidated with what I want to do. I like trying out new exercises and seeing what other people do.
Outside of Lifting Weights and Running
The biggest thing I learned was how much a proper diet, drinking water, and getting enough sleep mattered. These are key and you can improve your overrall health magnitudes if you could get control over these areas by themselves.
Watch what you eat. I know the expression is old and lame, but its true. Limit your soda, chips, ice cream, sugars, and etc. I'm not going to get into it a lot, we all know what is reasonable. Don't be excessive, but don't try and go cold turkey either.
Aim for more protein in your diet and to eat more frequently but in smaller quantities. I will snack every couple hours and have smaller meals at lunch and dinner.
Drink lots of water. You'll find it curbs your appettite too. Helps your body regulate itself and has a million other health benefits.
Sleep. Get a good routine going. Once you've lifted weights for a couple weeks, you'll find there is nothing like missing sleep one night to show in your exercise results.
My Routine
Here is the routine I follow for the most part. I have access to a small gym at work with treadmills, exercise bikes, a rack of dumbbells, an exercise ball, and one of the multi station weight lifting machines. I think you could ideally get away with a pair of adjustable dumbbells, treadmill, and exercise ball at home to do 90% of these excercises.
| Day 1 | ||
|---|---|---|
| Exercise | Sets | Description |
| Leg Curls | 2 | You need a machine for the most part. Lay face down on the bench and slip your ankles under the bar of the weight mechanism. Curl your legs back as far as possible. Works your hamstrings. |
| Dumbbell Lunges | 2 | Grab two dumbbells or don't use any at first. Put your back heel up against the wall. You can even have the heel positioned up the wall an inch or so. Your front leg should be out in front of you. Grasping the dumbbells (or none) in each hand lower yourself until your back knee touches the ground and your front knee is at about 90 degrees. Do 10 reps and then switch to the other side. |
| Dumbbell Incline Press | 2 | Adjust the bench so that your head is elevated above your waist by almost a foot. Grasp a dumbbell in each hand and start with the dumbbells at chest height, elbows pointing straight out from your body to the side (perpendicular to your torso). Press the weight straight up until they almost touch ends at the top and slowly lower back down. |
| Decline Pushups | 2 | Your good old pushup. Elevate your feet by putting them on a chair or stool. Focus on good form. Keep your abs tight and back straight. Full extensions and make your chin touch the floor on the way back down. |
| 1 Arm Row | 2 | Put one knee on a bench and lean over and brace yourself with the same side arm. Your hips, back, and shoulder should all be in a straight line. Grasping the dumbbell, bend your elbow and pull it straight up at your hip. Works your back muscles. |
| Shoulder Press | 2 | This can be done on a machine or with free weights. Get the appropriate amount of weight and start with your hands grasping the dumbbells and at the height of your shoulders. Your elbows should be pointed perfectly out to the side and angled down to the ground slightly. Press up, extending your arms and repeat. You should feel a burn in your shoulders. |
| Tricep Push Down | 2 | I use the "lat bar" for this. Put on the appropriate amount of weight and stand perfectly tall. Lock your elbows in at your side. Graps the bar (palms away from you) and push the bar down until your arms are fully extended. |
| Hammer Curls | 1 | Grab dumbbells, stand tall, and hold them with your palms facing inwards. Curl them up until the end of the dumbbell touches the upper part of your arm and lower again. |
| Curls | 1 | Grab dumbbells, stand tall, and hold them with your palms facing straight out. Curl them up as far as possible and then lower again. |
| Bicycle Crunches | 2 | Lay on your back with one leg extended out with your foot 6 inches off the floor. The other leg is bent with the knee as close to your chest as possible. Hold your hands beside your head with your elbows pointing towards your feet and try to touch the knee with your opposite elbow. Switch legs and elbows. It should look like a bicycle pedaling motion. |
| Day 2 | ||
|---|---|---|
| Exercise | Sets | Description |
| Cardio | 30 minutes | Run, cycle, or whatever. Make sure to keep your heart rate up. It should be 30 minutes in your recommended zone. I have a cardio monitor that works great for that. If you are running on a treadmill it will be simple to keep your rate up. Other machines you need to work at it. |
| Day 3 | ||
|---|---|---|
| Exercise | Sets | Description |
| Leg Extensions | 2 | You sit on the bench and slip the front of your ankles behind the bar of the weight mechanism. Extend your legs up as far as possible. Works the quads. |
| Dumbbell Lunges | 2 | Grab two dumbbells or don't use any at first. Put your back heel up against the wall. You can even have the heel positioned up the wall an inch or so. Your front leg should be out in front of you. Grasping the dumbbells (or none) in each hand lower yourself until your back knee touches the ground and your front knee is at about 90 degrees. Do 10 reps and then switch to the other side. |
| Dumbbell Incline Press | 2 | Adjust the bench so that your head is elevated above your waist by almost a foot. Grasp a dumbbell in each hand and start with the dumbbells at chest height, elbows pointing straight out from your body to the side (perpendicular to your torso). Press the weight straight up until they almost touch ends at the top and slowly lower back down. |
| Fly Curls | 2 | Lay face-up on a bench. Grasp a dumbbell in each hand. Start by doing a normal press up. Your palms should be facing toward each other. Then lower the dumbbells by swing the out to the side and just bend your elbows slightly in the process. Similar to a bench press, but your arms are more of a circular motion down. You should feel it really pulling in your pecs and your want to extend as far as is comfortable. |
| Roto DB | 2 | This is good for desk job people. Take two dumbbells, a heavier and a lighter one. Lay on your side on a bench. Keep your bottom arm tucked into you side so the upper part of your arm is parallel to your body. Your elbow should be at 90 degrees so the dumbbell can be curled out and in from your body. Do the same with the ligher dumbbell and the arm that is on the top of your body. Lay on your other side and repeat. |
| Tricep Dip | 2 | Pull a bench about legs length away from another bench or chair. Sitting on the bench, stretch your legs out and rest the heels on the chair across. Put the heels of your hands on the edge of the bench and lower yourself as far as possible and the push back up. |
| Bar Curls | 1 | Put weights on a barbell, stand straight, have your palms facing outwards and curl the bar up. Remember to extend fully each way and hold for a count to get the muscle burn. |
| Ball Curls | 2 | Lay face up on an exercise ball with your feet against the wall for stabilization. Do as many curls as you can. Make sure to hold at the top and squeeze those abs for a count. This exercises those stabilizing muscles as well. |
| Day 4 | ||
|---|---|---|
| Exercise | Sets | Description |
| Cardio | 30 minutes | Run, cycle, or whatever. Make sure to keep your heart rate up. It should be 30 minutes in your recommended zone. I have a cardio monitor that works great for that. If you are running on a treadmill it will be simple to keep your rate up. Other machines you need to work at it. |
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Category: General
Original Post: Wednesday, January 17th, 2007
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