Guys, I can’t help it, I love working out. I know, I know, that is so annoying to hear but really, once you get into a routine of working out and you miss a couple of days you just want to get back to the gym! And let me tell you, if you’re having a bad day, there is no better feeling than going to the gym and getting out your aggression. Those are 100% the days I have the best, hardest workouts. I also always feel better about the problem I came in with (to some degree) once I leave.
However, going to the gym can get boring and repetitious, so I highly recommend switching up your routines from time to time. I shared with you my last weight lifting workout I did. I did this one July through December and then started on the push pull workout in January. I’m anticipating changing it up again around June/July but I’m still digging this current routine. Also, if you don’t have a gym to go to right now you can always try my at home workout I shared.
Anywho, moving on to the workout. I usually do warmup by doing some quick stretches and then running for 10-20 minutes. Then I move onto pumping some iron!
One quick note: you will see that this workout has supersets. Supersets mean you do the two exercises back to back without resting between sets. Once you do them once you will realize why they are called supersets. They are super hard!
Push 1
Bench Press: 3 Sets Of 8-12 Reps
Squat: 3 Sets Of 8-12 Reps
Superset:
- Triceps Pushdown: 3 Sets Of 8-12 Reps
- Leg Press: 3 Sets Of 8-12 Reps
Superset:
- Arnold Press: 3 Sets Of 8-12 Reps
- Standing Calf Raise: 3 Sets Of 8-12 Reps
Close-Grip Bench Press: 3 Sets Of 8-12 Reps
Pull 1
Bent-Over Row:3 Sets Of 5-7 Reps
Deadlift: 3 Sets Of 5-7 Reps
Superset:
- Dumb bell Curl: 3 Sets Of 5-7 Reps
- Front Raise: 3 Sets Of 3-7 Reps
Stiff-Leg Deadlift: 3 Sets Of 3-7 Reps
Lat Pulldown: 3 Sets Of 3-7 Reps
Push 2
Military Press: 3 Sets Of 5-7 Reps
Leg Extension: 3 Sets Of 5-7 Reps
Supserset:
- Skull Crushers: 3 Sets Of 5-7 Reps
- Seated Calf Raise: 3 Sets Of 5-7 Reps
Dumbbell Shoulder Press: 3 Sets Of 5-7 Reps
Superset:
- Leg Press: 3 Sets Of 5-7 Reps
- Dumbbell Press: 3 Sets Of 5-7 Reps
Pull 2
Pull-Ups OR Lat Pulldown: 3 Sets To Failure
Leg Curl: 3 Sets Of 8-12 Reps
Supserset:
- Concentration Curl: 3 Sets Of 8-12 Reps
- Shrugs: 3 Sets Of 8-12 Reps
Deadlift: 3 Sets Of 8-12 Reps
Lateral Raise: 3 Sets Of 8-12 Reps
There it is! Once I go through all of the workouts I just start again at the beginning. Feel free to up your sets too. So if you’re looking for a new workout I hope this helps!
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