Sunday, June 17, 2012

My Workout Week

I'm always curious about other people's workout routines. I like getting new ideas from others and changing up my workout every now and then. It also motivates me to work harder when I see how hard other people are working. I have a routine that I stick to pretty well every week. I plan my workouts ahead of time, but I am also flexible and change my plan if I feel like it or need to for other reasons. I thought I'd share my weeks worth of workouts.
Mon ~ 
Shoulder workout in home gym
Lateral Raises 4x10 reps with 10 lb dumbbells
Overhead press 4x10 reps with 20 lb dumbbells
Upright row 4X12 reps with 15 lb dumbbells
Bent over reverse fly 4x10 reps with 10 lb dumbells
Shrugs 4x15 reps 25 lb dumbbells
Abs in home gym
Stability Ball Pass 4x15 reps
Kettlebell(10 lbs) side to sides 4x15
Decline bench sit up with 20 lb dumbbell 50 reps
Flutter kicks 
Bicycle crunches 3x20 reps
Bicep/Tricep workout in home gym
Incline bench bicep curls 4x10 reps with 20 lb dumbbells
Hammer Curls 4x10 with 20 lb dumbbells
TRX bicep Curls 4x10
Tricep kickbacks 4x10 with 15 lb dumbbells
Skull crushers 4x15 with one 25 lb dumbbell or 2-15 lb dumbbells
TRX tricep press 4x10
Bench dips 3x15
Tricep pushups 15-20
30 minutes cardio ( either bike or run)
Wed ~
Leg Workout at gym
Smith Machine squats 4x10 reps 110 lbs
Stiff Legged Deadlifts 4x10 reps 80 lbs
Hamstring Curls 4x10 reps 55 lbs
Extensions 4x10 reps 80 lbs
Adductors 3x15 reps 90 lbs
Abductors 3x15 reps 90 lbs
Calf raises 4x15 reps 135 lbs 
Reverse Lunges 3x20 reps with 20 lb dumbbells
30 minutes Zumba ( I catch the last half of class )

Military press 4x8
cable lateral raises 4x10
smith machine upright row 4x10 
Shrugs 4x15reps with  25 lb dumbells
Chest/Back in home gym 
Chest press with 25 lbs dumbells 4x10 reps
Flys 4x10 reps with 15 lb dumbbells
Single arm bent over row with 25 lb dumbbells 4x10 reps
TRX chest press 4x10 reps
TRX row 4x10 reps 
Pushups 3x15-20 
TRX Pike 8-10
TRX Plank, Side Planks
TRX Mountain Climbers
TRX reverse crunches
TRX Side Twists
Stability Ball Passes 3x15
Leg Raises
Friday ~ REST DAY! 
Sat ~
Bicep/Tricep at Gym
Cable Bicep Curls 4x10
Cable Tricep Extension 4x10
Cable Tricep Press 4x10 
Machine Tricep Press 4x10
Machine Bicep Curls
Bicep Curl 21's with bar or dumbells
Leg Press with 270 lbs 4x8-10 reps
Hack Squat 90 lbs 4x12
Extensions 4x10 reps
Hamstring Curls 4x10 reps 
Calf Raises
Abs~ Same as Monday
30 minute cardio (run or bike)
Spin class
Chest/Back at gym
Cable row 4x 10 reps
Assisted Pull ups 4x8 reps
Hammer Machine pull down 4x10 reps
Cable lat pull 4x10 reps
Bench press 3x 6-10 reps
Hammer Chest press 4x8-10 reps
Cable flys 4x10

Some days I will do jump squats and burpees as my cardio, but not as often as I should. I also like to do walking lunges. If I have a day that I feel really tired then I will either do less than I planned or even skip that day. Overdoing it is not the way to go and will keep you from seeing good results. Your muscles need time to repair themselves after a hard workout! Listen to your body and take good care of it.

Being consistent is the key to seeing progress. It's great when you see yourself improve and increase the weight you can lift or be able to go harder/longer on cardio. What I'd like to do is try to add a bit more cardio into my week even though weight training often turns into cardio as well (especially legs day which is a hard workout). 

Weekends are good workout days for me. My mom is my workout partner for legs on Wed and also on Sat. & Sun. It's a good routine! I hope to keep getting better and improving my workouts all the time. So what is your favorite kind of workout? Do you like cardio or weight training better or a combo of both? I like both, but lifting weights is my favorite, especially shoulders and legs.

 Have a great week!

1 comment:

  1. Thanks for sharing your routine! I'm in awe of you now :)
    Monday: Kettlebell at gym then usually zumba in evening but I'm teaching class at night so I'm going to take my dog for a walk instead in summer.
    Tuesday: Pilates and another walk or practice for my Turbo class I teach on Thursday night.
    Wednesday: Kettlebell, zumba or walk now
    Thursday: Pilates a.m, Turbo in the evening
    Friday: Walk, Ball workout and free weights
    Saturday: Turbo at Gym with another instructor or something active with family

    Another class that I take on Tuesdays and Thursdays is Body Pump. I find this class very intense but a great strength class. I can't do both that and kettlebell from one day to next without a rest in between so I alternate. I also do some leg strength exercises that help with my quad. I do walking lunges, wall-sits, side-step with bands and 1lb. ankle weights leg raises (as many as I can do till fatigue). These are too help with my patellae knee syndrome. Unfortunately, doing too much impact really bothers my knee so running or too much turbo do a number on me. I have to be careful.



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