Workout Routine

My workout routine is pretty straight forward and basic for the most part. This routine can be done by anyone, from the those who workout on a regular everyday basis to those that are just beginning. With the right attitude, dedication to the workout routine, and a little bit of blood, sweat, and tears this workout routine can lead to a positive change in not only a physical transformation of your body but also an emotional one. So start now and be the change you wish to see!!!

Strength Training

• Strength training should be incorporated into your workout routine at least 2-3 days a week. Its best to take a day off in between workout days in order for your body to rest and give your muscles a chance to repair itself which in turn help them grow bigger.
• For general fitness: 8-12 repetitions of weight training with 1-2 sets altogether. Once you get more accustomed to the routine you can use what is called the "Pyramid Scheme" which typically starts at 12 repetitions and gradually goes down to 10 repetitions then 8 repetitions. In this routine, you add weights (whatever extra pounds you are comfortable with) and drop in repetitions. In this case you usually have 3 total sets.

Monday (Back and Bicep)

• Lat Pulldown
• Seated Cable rows
• Bent Over Dumbell Rows
• Deadlifts
• Dumbell Curls
• Cable Curls
• Barbell Curls

Tuesday (OFF)

Wednesday (Legs)

• Squats
• Leg Extensions
• Lunges (Barbell or Dumbell)
• Calf Raises
• Hamstring Curls

Thursday (OFF)

Friday (Chest and Tricep)

• Bench Press
• Incline Bench Press
• Decline Bench Press
• Cable Flys
• Skull Crushers (Overhead Extension of Weights While Lying on A Flat Bench)
• Tricep Pushdown (Cable Machine)
• Tricep Rope Extensions

Saturday (OFF)

Sunday ( Shoulders)

• Shoulder Press
• Dumbell Lateral Raises
• Arnold Dumbell Press
• Seated Bent- Over Lateral Raises
• Military Press
• Upright Rows

Cardiorespiratory Endurance Training

Tuesday, Thursday, and Saturday

• Use any type of cardio machine (i.e. treadmill, elliptical, bicycle, etc.) or go outside and run
• Run anywhere from 20-60 minutes at 65-90% of your maximum heart rate.
• Max Heart Rate= 220- Age; Ex: 20 years old. 220-20= 200 Max Heart Rate; 65% of 200 =130 beats per minute; 90% of 200= 180 beats per minute.
• After your cardio workout you should have a cool down period of 5-10 minutes where you slow your workout to either a brisk or slow walk.

Flexibility Training

• Stretching should always be done before any type of workout routine regardless how easy or hard the workout is.
• Stretching prevents your body from injury
• You should stretch to the point of tension
• Reach and hold. Do Not Bounce!

Examples:

• Arm Circles
• Cross Body Shoulder Stretch
• Wrist Pulls
• Standing Toe Touches
• Overhead Tricep Stretch
• Quadricep Stretch (Flamingos)

Some Key Tips:

• Always stay hydrated! Your body loses a lot of water through sweating so always drink water while working out!
• When weight training it is always best to have a workout buddy or at least someone who can spot you. It is always better to be safe then sorry.
• Do not swing the weights to do the exercise. If you notice yourself start to swing the weights, drop down in pounds and just add more repetitions.
• #1 ALWAYS STRIVE FOR YOUR BEST AND TRY TO CHALLENGE YOURSELF! DO NOT CHEAT ON YOUR WORKOUTS BECAUSE IN THE END YOU ARE ONLY CHEATING YOURSELF!!!