My 2019 Workouts – Part 1

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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.

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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

DELTS

TRICEPS

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

BICEPS

FOREARMS

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

CALVES

ABS

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

 

 

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