Workout Routines
My
training routine is based around 4 gym sessions a week, however as
semester deadlines and workload pickup it’s fine to cut this down
accordingly, along with university work, I also have a 9-5 job several
days a week and so as my deadlines approach my gym attendance has
suffered a lot, but will return once I have the time again.
Obviously,
my workout routines have been modified to suit me, and will have a
different effect on different people, so I suggest following the
instructions for a few sessions and adjusting the routines according to
what you want to get out of working out.
Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, “two sets of ten reps on chest press.” means that you did ten consecutive chest presses, rested, and then did another ten chest presses.
Form is a specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength.
% of max strength is
your personalized difficulty for each exercise and the measurement
format that I’ll be using to outline my workout routines. E.g. 80% of
max strength would be almost the maximum weight that your body can
manage, whereas 20-40% of max strength would be an easy weight to
manage.
% max strength is a subjective format, and depends on the individual
Shoulders and arms
Shoulders and arms day should be the first routine you do after your rest days.
Do the exercises in this order
5-10 minutes of cardio (running, cycling, rowing machine…)
Cardio
is optional, I do it because I want to cut down my bodyfat and have
better overall stamina, if you are skinny and want to build muscle above
all you might be better off leaving cardio out.
Bench Shoulder press (dumbbells)
5 sets of 5 reps at 70-80% of your max strength – 15, 20, 25, 30 second intervals between sets.
Standing barbell shoulder press
5 sets of 5 reps at 60-80% of max strength – 20+ second interval between each set
Light weight lateral raises
4 sets of 10 reps at 30-50% of max strength – short intervals between each set because of the low weight.
https://www.youtube.com/watch?v=geenhiHju-o
Cable rear delt fly’s
4
sets off 15 reps at 20-40% max strength – lower the weight between each
set if you want, the movement is what’s important rather than the
intensity.
https://www.youtube.com/watch?v=f5V2XHVR3Dg
Skull-crushers (barbell or dumbbell)
5 sets of 5 reps at 40-60% max strength
https://www.youtube.com/watch?v=jS4GnVIpJE8
Rope triceps extension
4 sets of 10 reps at 30-50% max strength – keep your upper-arms as still as you can whilst doing this exercise
https://www.youtube.com/watch?v=BvvMqxGdJY0
Barbell curl
5 sets of 5 reps at 40-60% max strength
https://www.youtube.com/watch?v=dDI8ClxRS04
Dips
5
sets of 5 – at some gyms there is special equipment to assist with dips
and pullups exercises if you aren’t yet able to lift your own
bodyweight. If the exercise is too easy for you, put a weight between
your legs or attach it to a training belt.
https://www.youtube.com/watch?v=QoVTtGF752E
EZ Bar reverse curl
5 sets of 5 at 30-50% max strength – like
barbell curl, if there is no EZ bar available feel free to do this
exercise with barbell instead, and take progressively longer breaks
between each set (20,30,35,40 secs…)
https://www.youtube.com/watch?v=aIrvcBlNHBA
Light kettle bell swings
4 sets of 15 at 20-40% of max strength – lower weight than the video below
https://www.youtube.com/watch?v=X0lnJ1QRwlM
After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.
Chest and Triceps day
5-10 minutes of cardio (running, cycling, rowing machine…)
Cardio
is optional, I do it because I want to cut down my bodyfat and have
better overall stamina, if you are skinny and want to build muscle above
all you might be better off leaving cardio out.
Flat bench dumbbell chest press
5 sets of 5 at 60-80% max strength – take 30 second breaks between each set
https://www.youtube.com/watch?v=lKE3Qr90D80
Decline dumbbell press at 45°
5 sets of 5 at 60-80% max strength
https://www.youtube.com/watch?v=0xRvl4Qv3ZY
Incline smith machine press
4
sets of 8 at 50-70% max strength – You can do this machine exercise
with dumbbells or barbells instead but practice your form before upping
weights.
https://www.youtube.com/watch?v=oe7N2GUzHIw
Bench press
5
sets of 5 at 50-80% max strength – lower the weight after each set if
you need to, and if you have a training partner get them to spot you on
higher weight sets. To get the most out of the exercise, go down slowly,
and then exert a lot of force to get it back up.
https://www.youtube.com/watch?v=XSza8hVTlmM
Machine press
4 sets of 8 at 40-60% max strength – lower the weight as you go, fully extend and retract your arms with this exercise.
https://www.youtube.com/watch?v=65npK4Ijz1c
High & low cable chest flys
4 sets of 15 high flys, and 4 sets of 15 low flys,
at 20-40% max strength – your body will get very exhausted from these
two exercises even at low weight, take your time with the sets and lower
the weight if it is too difficult to finish.
https://www.youtube.com/watch?v=P4pLJ7XJSw0
https://www.youtube.com/watch?v=GbmRfgbHBHI
Single arm cable extension
4 sets of 15 at 35-65% max strength – keep upper arm still
https://www.youtube.com/watch?v=pyk3VFAebY8
Skull-crushers (barbell or dumbbell)
5 sets of 5 reps at 40-60% max strength
https://www.youtube.com/watch?v=jS4GnVIpJE8
Dips
5
sets of 5 – at some gyms there is special equipment to assist with dips
and pullups exercises if you aren’t yet able to lift your own
bodyweight. If the exercise is too easy for you, put a weight between
your legs or attach it to a training belt.
https://www.youtube.com/watch?v=QoVTtGF752E
Cable rope extension (two hands)
4 sets of 10 at 40-60% of max strength
https://www.youtube.com/watch?v=zoU-NBo1OI8
After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.
Back and Biceps day
Pull-ups
5 sets of 5 – when the exercise becomes too easy add a weight to your legs or training belt
https://www.youtube.com/watch?v=aAggnpPyR6E
Lateral pulldown
5 sets of 5 at 60-85% max strength – maintain a straight back
https://www.youtube.com/watch?v=JEb-dwU3VF4
Dumbbell bent-over row
5 sets of 5 at 70-90% max strength – because of your posture in this exercise, you can lift much higher weight than normal.
https://www.youtube.com/watch?v=pYcpY20QaE8
Wide cable row
4 sets of 8 at 60-80% max strength – maintain a straight back
https://www.youtube.com/watch?v=mV4qiL2S-NI
Shrugs
4 sets of 10 at 70-90% max strength
https://www.youtube.com/watch?v=cJRVVxmytaM
Yoga ball lower back extension
4 sets of 15 – relax your lower back to avoid strain and ignore the weird looks
https://www.youtube.com/watch?v=ij44nvVsFuU
Bicep Curls
4 sets of 10 at 40-60% max strength – increase rest period between sets
https://www.youtube.com/watch?v=mebsnWJRasA
Hammer Curls
4
sets of 8 at 20-40% max strength – maintain a fast pace during and take
short breaks in-between sets, do not fully extend or retract your arms.
https://www.youtube.com/watch?v=zC3nLlEvin4
Light barbell curls
4 sets of 15 at 20-40% max strength – fast paced, take longer breaks between sets
https://www.youtube.com/watch?v=kwG2ipFRgfo
After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.
Leg day
5-10 minutes of cardio (running, cycling, rowing machine…)
Cardio
is optional, I do it because I want to cut down my bodyfat and have
better overall stamina, if you are skinny and want to build muscle above
all you might be better off leaving cardio out.
Stretch your body out
Weighted barbell squats
5
sets of 5 at 70-90% max strength – there are different types of squat, I
recommend starting out with regular squats and then observe the
different varieties. When first attempting squats try without weight and
focus on your form.
https://www.youtube.com/watch?v=1xMaFs0L3ao
Weighted deadlifts
5 sets of 5 at 70-90% max strength – start with your knees bent.
https://www.youtube.com/watch?v=op9kVnSso6Q
Walking kettlebell lunges
4 sets, use the length of the longest strip in the gym – 8 steps per set
https://www.youtube.com/watch?v=PH4D2bAhvA0
Leg extension machine
3
sets of 15 at 20-40% max strength – only increase weight if you want to
increase the size of your thighs and glutes, if you only want to
strengthen what you already have then stick to low weight.
https://www.youtube.com/watch?v=pljxxuc8tx8
Leg curl machine
3
sets of 15 at 20-40% max strength – same rule as previous exercise,
only increase weight if you want more size in your thighs and glutes.
https://www.youtube.com/watch?v=GW1FQTITCtM
Leg press
3 sets of 15 at 30-60% max strength – same rule as previous two.
https://www.youtube.com/watch?v=VFk3RzndUEc
After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.
Leg day marks the end of your training for the week, take 2 or 3 days off before you train again so that your back can recover and your arms and legs can strengthen.
Abs Workout
Some of these exercises can be done at home with cheap equipment, but all of the equipment you need is found at your local gym, would recommend getting a membership.
Most of these exercises focus on your lower abdomen and core strength, building this way means that your body is left in a much healthier way than just doing loads of sit-ups or crunches as many workouts may do instead.
Straight leg hanging leg raises (pullup bars)
5 sets of 5-10 reps – Technique
here is tense your abs and don’t tense your legs, lift your lower body
with your abs alone. At first you may not be able to complete 5 in a row
or all five sets, your body giving way is a good sign that the exercise
is challenging your core. There are different types of leg raises you
can do, hanging leg raises are very difficult if you have weak grip in
your hands, so have a look at the different kinds you can try.
https://www.youtube.com/watch?v=AaOka-dAAP0
Oblique plate crunches
4 sets of 10 reps, 60-80% max strength (hang a very heavy weight from your hand)
https://www.youtube.com/watch?v=wgVKYZE4hYI
Rope Crunches
4
sets of 10 reps, 70-90% max strength – lower your elbows with the
weight and then begin, your behind and legs should basically be static
throughout, if you are having trouble keeping still then lower the
weight a bunch and practice the form, then work your way up.
https://www.youtube.com/watch?v=ToJeyhydUxU
Wheel Rollouts
5 sets of 5-8 reps – extend as far as you can before you feel like you are going to snap/fall over.
Another note: don’t rest between reps, only between sets, and don’t
rest too long or your body will start recovering and make completing the
work out painful and more difficult than it needs to be.
https://www.youtube.com/watch?v=DA2QGI0NPWU
Alternating leg raises
Time yourself 1 minute of this – when the exercise becomes too easy then add a weight to your legs, I always aim to do at least 65 reps within the minute.
https://www.youtube.com/watch?v=JszVKPkp2wU
Regular leg raises
1-minute timer again – I usually aim to do 35 reps within the minute.
https://www.youtube.com/watch?v=JB2oyawG9KI