My Routine

whilst at the gym, I had a thought - which was sort of an epiphany
"Im gonna blog my routine"

ok, I will admit, it was a fail epiphany ^_^

so, without further ado, heres my routine!

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General -

5 Gym Sessions Per Week
60mins Gym Time (minimum)

Routine


Day 1

warm-up

Rowing - 10minutes - level 10

resistance

Chest Press - 10/12reps - 3sets
Incline Chest Press (on bench) - 10/12 - 3sets
Pec Fly - 10/12 - 3sets
Bicep Curls - 10/12 - 3sets
Upright Row (using Tbar) - 10/12 - 3sets

cardio

Treadmill - 3.8mph/4mins increase to 4.2/6mins (continue for 20/30mins)


Day 2

warm-up

Crosstrainer - Level 4/8 - 20mins

resistance

Shoulder Press - 10/12 - 3sets
Lateral Flys - 10/12 - 3sets
Front Raises - 10/12 - 3sets
Upright Row - 10/12 - 3sets
Rear Delt - 10/12 - 3sets
Pec Fly - 10/12 - 3sets

cardio

Excersize Bike - Level 4/8 - 20mins
OR
Rowing - Level 10 - 10mins


Day 3

warm-up

Treadmill - (again slow to fast) - 20/30mins

resistance

Lat Pull - 10/12 - 3sets
Bicep Curls - 10/12 - 3sets
Chest Press - 10/12 - 3sets
Shoulder Press - 10/12 - 3sets
Leg Press - 10/12 - 3sets
Cable Row - 10/12 - 3sets

cardio

Crosstrainer - level 4/6 - 20mins


Day 4

warm-up

Rowing - Level 10 - Intervals (slow to fast) - 20mins

resistance

Press ups - 5/10/15 - 3/4sets
Lateral Flys - 10/12 - 3sets
Bicep Curls - 10/12 - 3sets
Side Bends - 10/12 - 3sets
Chest Press into Pec Fly (on ball/bench) - 10/12 - 3sets
Bent Over Row (on bench) - 10/12 - 3sets
Shoulder press - 10/12 - 3sets

cardio

Crosstrainer - level 4/8 - Arms Only - 20/30mins


Day 5

resistance

Press ups - 5/10/15 - 4sets
Side Bends - 10/12 - 4sets
Lateral Flys - 10/12 - 4sets
Bicep Curls - 10/12 - 4sets
Dead Lift into Upright Row - 10/12 - 3sets
Arnold Press - 10/12 - 3sets
Bench press - 10/12 - 4sets
Bicep Curls - 10/12 - 3sets
Tricep Extensions - 10/12 - 3sets

cardio

Treadmill - Slow to Fast again - 35/40mins
OR
Crosstrainer - level 4 - Arms Only - 35/40mins


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as you can see, its kinda intense, but I can tell that it's working already, which is always good
and it hurts - but as they say "NO PAIN, NO GAIN!"


Happy Blogging!