Posted by After a two-week training pause, I started yesterday a new workout regimen. First, in the mornings, are indoor aerobic with an elliptical trainer and a spinning bike. After a shower, I light up my therapy lamp and write this blog.
I eat my breakfast about 10 a.m. Because my last meal the day before was about 8 p.m., I am using so-called intermediate/intermittent fasting.
If I do not have a weight workout, the next is in the evenings a stretching before going to bed.
Basics
1. MUSCLE GROUPS
- chest, delts and triceps
- back, biceps and forearms
- thighs, calves and abs
2. WEEK PROGRAM
- Day 1
- elliptical trainer + spinning bike
- chest, delts and triceps
- stretching
- Day 2
- elliptical trainer + spinning bike
- stretching
- Day 3
- elliptical trainer + spinning bike
- back, biceps and forearms
- stretching
- Day 4
- elliptical trainer + spinning bike
- stretching
- Day 5
- elliptical trainer + spinning bike
- thighs, calves and abs
- stretching
- Day 6 and 7: No physical activity
- Day 8 = Day 1, etc…
3. SETS AND REPS
- morning aerobic: 3 minutes with an elliptical trainer and 5 minutes with a spinning bike – I repeat this three times
- weight workout: 1-2 exercises with 3 submaximal 10-15 reps (one minute between sets) and one exercise with a maximal rest-pause system (the first set at most 20 reps and rests 10-15 sec)
- evening stretching: takes 15-20 minutes
Tuesday 1st January 2019 – Chest, delts and triceps
Dynamic stretching and foam roller rollouts (read more about it here)
CHEST
- Incline Dumbbell Bench Press 15, 14 and 10
- Dumbbell Bench Press 15, 12 and 8
- Dumbbell Flys 20 + 7 + 4
DELTS
- One Arm Dumbbell Lateral Raise 15/15, 14/14 and 12/12
- Rear Lateral Raise 15, 15 and 15 (next time I’ll add resistance)
- Overhead Shoulder Lateral Raises 17 + 7 + 4
TRICEPS
- Lying French Press 15, 13 and 8
- Bench Dip 20 + 10 + 10
Short static stretching and foam roller rollouts (read more about it here)
The whole workout took 46 (3+39+4) minutes.
Thursday 3rd January 2019 – Back, biceps and forearms
Dynamic stretching and foam roller rollouts (read more about it here)
BACK
- One Arm Dumbbell Row 15/15 , 15/15, 13/13 (no rest between sets)
- One Arm T-Bar Row 15/15, 12/12 and 10/10 (no rest between sets)
- Lat Pull Down 10 + 2 + 1
BICEPS
- Barbell Curl 15, 14 and 10
- Standing Dumbbell Curl 8 + 2 + 2
FOREARMS
- Reverse Grip Straight-Bar Bicep Curl 15, 15 and 12
- Barbell Wrist Curl 20 + 12 + 8
Short static stretching and foam roller rollouts (read more about it here)
The whole workout took 37 (3+30+4) minutes.
Saturday 5th January 2019 – Thighs, calves and abs
Dynamic stretching, foam and high roller rollouts (read more about it here)
THIGHS
- Goblet Squat 15, 15 and 15
- Dumbbell Hamstrings Curl 15, 11 and 4
- Single Leg Extension (Total Gym 1000+barbell) 20+20+15 / 20+20+16
CALVES
- Standing Dumbbell Calf Raise 15, 15 and 15
- Standing Dumbbell Calf Raise 20 + 12 + 10
ABS
- Lying Leg Raise 15, 13 and 10
- Ab Wheel Rollout 15 + 7 + 5
Short static stretching, foam and high roller rollouts (read more about it here)
The whole workout took 52 (4+43+5) minutes.
The Next Week…
I delete the morning aerobics, because feeling too tired this time of day.
I am going to continue the same weight workouts, but fix the weights:
- little bit more weight in
- Dumbbell Flys, Rear Lateral Raises, Bench Dip
- Barbell Wrist Curl
- Goblet Squat, Single Leg Extension, Standing Dumbbell Calf Raise
- smaller weight in
- Lat Pull Down, Standing Dumbbell Curl
