Whats My Lifting Schedule?💪🏻
This blog like the titles says is about what my current lifting schedule is. So my training is goal focused just like the programs I build for my clients. My goals are to build lean muscle, burn body fat, increase athletic performance, and build a symmetrical physique. It is a mix of bodybuilding and conditioning training because not only do I want to look good but I want to be strong and fast too. I am not out running miles and doing box jumps but I am doing 5-6 day strength training with high intensity cardio training as well. Even though I have not completed on stage in a few years it is still important for me to to maintain, because I am looking to get back on stage in the near future.
My workouts very weekly right now because I am trying a lot of new things to rev up my workouts. So this will be more of a workout structure and you can pick your exercise.
So I like to start my week off with leg day!! Leg training for me is one of my favorites, and most intense workouts. This is why I like to stat my week off with legs, but it is also a good way to not skip leg day haha. My workouts very weekly right now because I am trying a lot of new things to rev up my workouts. So this will be more of a workout structure and you can pick your exercise.
For Legs I will do 4-6 exercises and the sets range from 4 all the way up to 8. My rep ranges are also going to vary.
Leg Extension 2 warm up sets and 4 working sets. Warm up sets are 15-20 reps, Working sets are 10-15 reps.
Prone Leg Curls 2 warm up sets and 4 working sets. Warm up sets are 15-20 reps, Working sets are 10-15 reps.
Back Squats, 2-3 warm up sets of 10-20 reps with some foam rolling. 4-6 Working sets of 8-12 reps.
Leg Press, 1 warm up set slow and controlled, 4 working sets of 15 reps
Walking Lunges, 4 sets of 20-30 steps.
10 min light cardio cool down.
After having a hard and heavy workout like legs most people would take a full day off of recovery. Not me I like to still get a lift in the next day but I will do something lighter (or a smaller muscle group) like shoulders. The only thing I will do heavy on this day is shoulder press. It is important to let your body and your CNS (Central Nervous System ) time to recover, this is why I choose a smaller muscle to train, take the following day off, and get proper rest and nutrition.
No Moneys and Band Pull-A-Part, these are band exercise that I use to warm up my shoulders and keep them healthy. I do 3 to 4 sets of 20 reps
Dumbbell Lateral Raise, 1 warm up set of 20-25 reps, 4 working sets of 12-15 reps.
Machine Seated Side Raise, 4 sets of 10-12 reps.
Dumbbell Shoulder Press, 1 warm up set, 4 working sets of 10-12 reps.
Plate Front Raise, 4 sets of 12-15 reps.
Rear Delt Fly, 5 sets of 15-20 reps
Wednesday: Rest Day
Like I said we need rest days to let our CNS recover and to just get ready for the rest of our following workouts. So today its really up to you, if you are feeling rested and strong enough you can do some type of cardio or yoga. Just listen to your body!!
Today is a perfect day to hit it hard with anther heavy day with back! Back is another day that we are hitting a big muscle group. So we had a day to recover, nutrition is on point, and its time for another intense workout!
Band Assisted Pull Ups (using the big orange elitifts band), 3-4 sets of 12 reps.
Wide Grip Pull Downs, 1 warm up set of 15-20 reps.
Hammer Strength One Arm Pull Down, 4 sets of 12-15 reps
Cable Pull Overs, 4 sets of 15-20 reps
Bent Over Barbell Row, 1 warm up set of 20 reps. Then 4 working sets of 10-12 reps
Close Grip Low Row, 1 warm up set of 20 reps. Then 4 working sets of 10-12 reps
Deadlifts 1 warm up set with mobility work. Then 6 sets of 6-8 reps
Friday: Arms & Abs
Today being arm day I like to kick up the intensity by using super sets. I will super set 1 bicep exercise and one tricep exercise and keep my rest time short. This gets a good pump going in my arms and keeps my heart rate up.
Machine Preacher Curls super set with Seated Arm Extension. One warm up set of 15-20 reps each, 4 working sets of 12-15 reps each.
Alternating Dumbbell Curls super set with Rope Push Down. One warm up set of 15 reps each, and 4 working sets of 10-15 reps each.
Hammer Curls super set with Machine Dips. Preform 4-5 working sets of 10-12 reps each.
Barbell Curls super set with Single Arm Tricep Push Down. Preform 4-5 working sets of 12-15 reps each.
Bosu Ball Crunch, 3 sets of 30 reps
Leg Lifts, 3 sets of 30 reps
Chest was always a weaker body part for me. So over the years of training I have worked to make if one of my strongest body parts. This workouts is just what I have currently been doing. I have not used bench press and a main movement for a few years with my training. Just a few months ago I have been working it back in to improve the bench press. I will follow it up with movements to help really make the pecks grow but not really increase strength.
Warm up s
houlders and rotator cuff with band work such as, External Rotations, Over & Backs, and Band Pull-A-Parts
Bench Press, 2 warm up sets of 15-20 reps. Then 4-5 working sets of 6-10 reps.
Incline Dumbbell Press, 4 sets of 10-12 reps.
Peck Deck, 1 warm up set of 20 reps, 4 workings sets of 12-15 reps.
Inverted Press on the Smith Machine, 4 sets of 10-15 reps moving the bar lower each set.
Cable Cross Over, 4 sets of 12-15 reps
Sunday: Rest day
This is a rest day but I am still doing cardio. Some form of HIIT training like jumprope, boxing, stair stepper, circuit training, or just try something new. I workout because I enjoy it and I like to have fun with my workouts and you should too! So get out there and try new things and make your fitness fun!!!