Workout Routine for July 2006

The workouts are done in pairs as alternating sets, with a 30 second rest after the first exercise and 60 seconds after the second (so one set of the dumbbell bench press, rest 30 seconds, then one set of the dumbbell row, rest 60 seconds, and continue until all sets are complete for that pair). Also, you might notice that all of my weights are even heavier than my previous routine (55lb dumbbells for the bench press!). I can’t believe how light 55lb dumbbells feel!

Workout A (Monday)
Dumbbell Bench Press, 4 sets, 6 reps, 55 LBS
Dumbbell Row, 4 sets, 8 reps, 45 LBS
Incline Dubbell Press, 4 sets, 8 reps, 50 LBS
Wide-Grip Seated Row, 4 sets, 8 reps, 200 LBS
Chinup, 3 sets, 15 reps
Dip, 3 sets, 15 reps
Kneeling Cable Crunch, 3 sets, 15 reps, 100 LBS
Bicycle Crunch, 3 sets, 60 reps

Workout B (Wednesday)

Wide Squat, 4 sets, 8 reps, 110 LBS
Dumbbell Shrug, 4 sets, 10 reps, 50 LBS
Barbell Forward Lunge, 4 sets, 10 reps, 20 LBS
Dumbbell Romanian Deadlift, 4 sets, 8 reps, 35 LBS
Dumbbell Bulgarian Split Squat, 3 sets, 10 reps, 25 LBS
Rear-Delt Raise, 3 sets, 10 reps, 10 LBS (plates not dumbbells)

Workout C (Friday)
Dumbbell One-Arm Press, 4 sets, 6 reps, 45 LBS
Snatch-Grip Barbell Row, 4 sets, 8 reps, 90 LBS
Lying EZ-Bar Triceps Extension, 3 sets, 6 reps, 60 LBS
Dumbbell Decline Triceps Extension, 3 sets, 12 reps, 30 LBS
EZ-Bar Curl, 3 sets, 6 reps, 70 LBS
Dumbbell Alternating Incline Curl, 3 sets, 12 reps, 25 LBS
Slow Swiss-Ball Crunch, 3 sets, 15 reps

Also, I can't forget to mention the aerobic workouts. This routine is, after all, designed to cut fat. There are three aerobic workouts, each done on the days I don't workout. They are interval workouts and can be performed on either a bike, or treadmill (or just plain running outside, but that's harder to keep your sprinting pace the same each time). I prefer the treadmill, simply because it forces me to be consistent with the speed and time. There's a 5 minute warm-up and 5 minute cool down. For the last three minutes of the cool down, I usually decrease the speed by 1 mph until I'm at a walking speed after my five minutes are over. This gradual cool down actually helps keep your body revved up for hours after the workout! Each of the sprints should be sprinting as fast as you can for prescribed number of seconds. The speeds listed are just what I use. If you're taller or shorter than 5'8 (or in better aerobic shape), then you'll need to use different speeds. OK, enough talk, here's the three aerobic workouts.

Workout A (Tuesday)
Warm-up: 5 Minutes @ 7 MPH
Sprint: 30 seconds @ 10 MPH
Jog: 90 seconds @ 7 MPH
(repeat the above pair 6 times)
Cool Down: 5 Minutes @ 7, 6, 5, 4.5, 4 MPH
Total Time: 22 Minutes

Workout B (Thursday)

Warm-up: 5 Minutes @ 6 MPH
Sprint: 45 seconds @ 9 MPH
Jog: 60 seconds @ 6 MPH
(repeat the above pair 6 times)
Cool Down: 5 Minutes @ 6, 5.5, 5, 4.5, 4 MPH
Total Time: 22 Minutes

Workout C (Saturday)

Warm-up: 5 Minutes @ 6 MPH
Sprint: 60 seconds @ 8 MPH
Jog: 90 seconds @ 6 MPH
(repeat the above pair 8 times)
Cool Down: 5 Minutes @ 6, 5.5, 5, 4.5, 4 MPH
Total Time: 30 Minutes

Write a Comment

Comment