It’s a new week, and it also marks a new workout week. This is what my workout routine consists of this week.
Monday: Legs
On Monday I’ll do the following leg exercises:
. Squats
. Leg presses
. Seated curls
. Leg extensions
. Hip abductor machine
. Hip adductor machine
. Calf raises
I’ll perform traditional sets. I’ll do 3–5 sets per exercise. This will be my heavy day, so I will go as heavy as possible and will aim for at least 4–6 reps per set.
Tuesday: Upper Body
For my upper body I’ll perform the following:
. Chest: Dumbbell presses, incline dumbbell presses, dumbbell flyes, incline dumbbell flyes
. Shoulders: Dumbbell presses, lateral raises, upright rows with dumbbells, dumbbell front raises
. Back: Back extensions, machine rows, machine lat pull-downs, seated cable rows
. Arms: Barbell curls, hammer curls, cable curls, close-grip bench, dumbbell triceps extension, dumbbell kickbacks
. Traps: Dumbbell shrugs
I’ll train heavy. I’ll do 3–5 sets per exercise, and will aim to do at least 4–6 reps per set.
Wednesday: Legs
I’ll do the same exact routine as Monday. However, I’ll perform lightweight and will do high reps.
Thursday: Upper Body
I’ll do the same routine that I did on Tuesday. However, I’ll use lightweight and will do higher reps.
ABs & Cardio
For cardio I’ll be doing walking and/or cycling 4–5 days this week. I’ll train abs at the end of each of my workout. I’ll do seated machine crunches, and will perform as many reps as I can. I’ll do between 5–9 sets in total.
And that is what my workout routine consists of for the week. Are you training this week? If so, enjoy your sessions!
Happy training everybody!
