I have been lifting fairly consistently for several years now. I try to switch things up every few months but I am always looking for new ideas, routines, etc. Right now I am doing a routine I saw in Mens Fitness a few months ago. It is 2 months long, every 4 weeks you change it slightly. I am on week 8 right now.
First 4 weeks:
Workout Plan
Day 1: Legs, Abs, Cardio
1a) Leg Extension: 4 sets, 20,20,15,15 reps
1b) Leg curls: 4 sets of 15 reps
2) Squats: 4 sets, 15, 12, 10, 8 reps
3) Wide-stance leg press 3 sets, 15,12,10 reps
4) Dumbbell walking lunge 3 sets of 20 each leg
5)Stiff-leg deadlift 3 sets of 12
6) Leg extension: burnout set (hold the top of each rep)
7) Lying leg curl: burnout set (hold the top of each rep)
8) kneeing cable crunch: 3 sets of 20
9) Reverse crunch: 3 sets of 20 (lie on back and bend hips and knees 90 degrees, raise hips and crunch them to chest)
10) Steady state cardio
Day 2: Chest and Triceps
1) Dumbell Bench press 4 sets of 15,12,10,8
2) Incline bench press 4 sets of 15,12,10,
3a) Pushup 4 sets of 20
3b) stepup 4 sets of 20 (each leg)
4)Dumbbell flys 4 sets of 15,15,10,10
5) cable cross-over: burnout set
6) Dips: 4 sets as many as possible
7) Narrow grip bench press: 3 sets of 15, 12, 10
8) Triceps pushdown: 3 sets of 15,12,10
9) Triceps pushdown: burnout set
Day 3: HIIT Cardio
3-5 sets of 60-90 second intervals as hard as possible. Rest 120-150 seconds between intervals
Day 4: Back, Biceps and Abs
1) Pullup: 4 sets of as many as possible
2) Reverse grip-lat pulldown: 4 sets of 15, 12, 10, 8
3) Bentover Row: 4 sets of 15,12,10,8
4) A. Seated cable row 4 sets of 20
B. Step-up 4 sets of 20 each leg
5) Lat Pull down: burnout set
6) Dumbbell Curl: 3 sets of 15,12,10
7) EZ-bar Curl: 3 sets of 15,12,10
8) EZ-bar Curl: burnout set
9) Bench Knee in- 3 sets of 15 (sit perpendicular on a bench and lean back extending your legs, crunch torso as you bring knees forward
10) Twisting Crunch- 3 sets of 20 reps (Lie on your back and twist your right elbow to left knee and left elbow to right knee)
Day 5: (Shoulders, Calves and forearms)
1) Arnold Press: 4 sets of 15,12,10,8
2) Cable lateral raise: 4 sets of 15
3) Machine Shoulder press: 3 sets of 15
4) Bentover lateral raise: 3 sets of 15
5) Dumbbell shrug 4 sets of 20,15,12,10
6) Machine Shoulder press: burnout set
7) Standing Calf raise: 3 sets of 20,15,15
8) Seated calf raise: 3 sets of 20,15,15
9) A. Wrist Curl 3 sets of 15. B. Reverse Wrist curl 3 sets of 15
10) HIIT Cardio
*Notes: A and B are superset Intensity set is a superset with a leg exercise to accelerate heart rate Steady state cardio is done after weight training and drinking post workout shake.
Week 5-8
Workout Month 2
Day 1: Legs, Abs, Cardio
1a- leg extension: 4 of 20
1b- lying leg curl 4 of 20
2- squat 4 of 20,15,12,10
3a dumbbell lunge 4 of 20 (each leg)
3b jump rope 4 for 60-90 sec
4- leg extension 1 burnout
5- lying leg curl 1 burnout
6- kneeling cable crunch 3x20
7- hanging leg raise 3x20
8- steady state cardio 30 minutes
Day 2 (Chest)
1a- dumbbell bench 4 of 20,15,12,10
2- incline bench press 10x10
3- dip 4 sets of burnout
4a- pushup 4 sets of 20
4b- jump rope 4 sets for 60-90 sec
5-dumbbell fly 4 sets of 20,15,12,10
6- cable crossover 1 burnout set
7- HIIT cardio
Day 3 (Back)
1- Pullups 4xburnout
2- Smith machine bentover row 10x10
3- Seated cable row 4x20,15,12,10
4- Lat pulldown 4x20
5- Jump rope 4 for 60-90 sec
6- Seated cable row 1x30 (burnout)
7- Hanging leg raise 3x15
8- Cross body cruch 3x20
9- Steady state cardio 30 minutes
Day 4 (Triceps and Biceps)
1- Triceps pushdown 3x 20,15,12
2- Close grip bench press 10x10
3- Triceps pushdown 1x40
4- Dumbbell curl 3x20,15,12
5- Cable curl 4x20
6- Jump rope 4 x 60-90 sec
7- Dumbbell curl 1x40 (burnout)
8- Hiit Cardio
Day 5 (shoulders, calves, abs)
1. Seated dumbbell press 4x20,15,12,10
2. Cable lateral raise 4x20
3. Jump rope 4x60-90 second
4. Rear delt flys 4x15
5. Machine shoulder press 10x10
6. Seated dumbbell press 1x40 (burnout)
7. Standing calf raise 3x20
8. Seated calf raise 3x20
9. Hanging leg raise 3x20
10. Crunch 3x20
11. HIIT Cardio
First 4 weeks:
Workout Plan
Day 1: Legs, Abs, Cardio
1a) Leg Extension: 4 sets, 20,20,15,15 reps
1b) Leg curls: 4 sets of 15 reps
2) Squats: 4 sets, 15, 12, 10, 8 reps
3) Wide-stance leg press 3 sets, 15,12,10 reps
4) Dumbbell walking lunge 3 sets of 20 each leg
5)Stiff-leg deadlift 3 sets of 12
6) Leg extension: burnout set (hold the top of each rep)
7) Lying leg curl: burnout set (hold the top of each rep)
8) kneeing cable crunch: 3 sets of 20
9) Reverse crunch: 3 sets of 20 (lie on back and bend hips and knees 90 degrees, raise hips and crunch them to chest)
10) Steady state cardio
Day 2: Chest and Triceps
1) Dumbell Bench press 4 sets of 15,12,10,8
2) Incline bench press 4 sets of 15,12,10,
3a) Pushup 4 sets of 20
3b) stepup 4 sets of 20 (each leg)
4)Dumbbell flys 4 sets of 15,15,10,10
5) cable cross-over: burnout set
6) Dips: 4 sets as many as possible
7) Narrow grip bench press: 3 sets of 15, 12, 10
8) Triceps pushdown: 3 sets of 15,12,10
9) Triceps pushdown: burnout set
Day 3: HIIT Cardio
3-5 sets of 60-90 second intervals as hard as possible. Rest 120-150 seconds between intervals
Day 4: Back, Biceps and Abs
1) Pullup: 4 sets of as many as possible
2) Reverse grip-lat pulldown: 4 sets of 15, 12, 10, 8
3) Bentover Row: 4 sets of 15,12,10,8
4) A. Seated cable row 4 sets of 20
B. Step-up 4 sets of 20 each leg
5) Lat Pull down: burnout set
6) Dumbbell Curl: 3 sets of 15,12,10
7) EZ-bar Curl: 3 sets of 15,12,10
8) EZ-bar Curl: burnout set
9) Bench Knee in- 3 sets of 15 (sit perpendicular on a bench and lean back extending your legs, crunch torso as you bring knees forward
10) Twisting Crunch- 3 sets of 20 reps (Lie on your back and twist your right elbow to left knee and left elbow to right knee)
Day 5: (Shoulders, Calves and forearms)
1) Arnold Press: 4 sets of 15,12,10,8
2) Cable lateral raise: 4 sets of 15
3) Machine Shoulder press: 3 sets of 15
4) Bentover lateral raise: 3 sets of 15
5) Dumbbell shrug 4 sets of 20,15,12,10
6) Machine Shoulder press: burnout set
7) Standing Calf raise: 3 sets of 20,15,15
8) Seated calf raise: 3 sets of 20,15,15
9) A. Wrist Curl 3 sets of 15. B. Reverse Wrist curl 3 sets of 15
10) HIIT Cardio
*Notes: A and B are superset Intensity set is a superset with a leg exercise to accelerate heart rate Steady state cardio is done after weight training and drinking post workout shake.
Week 5-8
Workout Month 2
Day 1: Legs, Abs, Cardio
1a- leg extension: 4 of 20
1b- lying leg curl 4 of 20
2- squat 4 of 20,15,12,10
3a dumbbell lunge 4 of 20 (each leg)
3b jump rope 4 for 60-90 sec
4- leg extension 1 burnout
5- lying leg curl 1 burnout
6- kneeling cable crunch 3x20
7- hanging leg raise 3x20
8- steady state cardio 30 minutes
Day 2 (Chest)
1a- dumbbell bench 4 of 20,15,12,10
2- incline bench press 10x10
3- dip 4 sets of burnout
4a- pushup 4 sets of 20
4b- jump rope 4 sets for 60-90 sec
5-dumbbell fly 4 sets of 20,15,12,10
6- cable crossover 1 burnout set
7- HIIT cardio
Day 3 (Back)
1- Pullups 4xburnout
2- Smith machine bentover row 10x10
3- Seated cable row 4x20,15,12,10
4- Lat pulldown 4x20
5- Jump rope 4 for 60-90 sec
6- Seated cable row 1x30 (burnout)
7- Hanging leg raise 3x15
8- Cross body cruch 3x20
9- Steady state cardio 30 minutes
Day 4 (Triceps and Biceps)
1- Triceps pushdown 3x 20,15,12
2- Close grip bench press 10x10
3- Triceps pushdown 1x40
4- Dumbbell curl 3x20,15,12
5- Cable curl 4x20
6- Jump rope 4 x 60-90 sec
7- Dumbbell curl 1x40 (burnout)
8- Hiit Cardio
Day 5 (shoulders, calves, abs)
1. Seated dumbbell press 4x20,15,12,10
2. Cable lateral raise 4x20
3. Jump rope 4x60-90 second
4. Rear delt flys 4x15
5. Machine shoulder press 10x10
6. Seated dumbbell press 1x40 (burnout)
7. Standing calf raise 3x20
8. Seated calf raise 3x20
9. Hanging leg raise 3x20
10. Crunch 3x20
11. HIIT Cardio
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