My 2019 Workouts – Part 2

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I am going to start a new phase (part 2) today. It consists mainly of volume weight training. In other words, there is a quite lot sets with moderate-high reps and rests between them are shorter.

  • Exercise 1.
    • 10 x 15 reps / 1 minute rests /
    • I try to choose weight, that permits at least four sets with 15 reps and in the rest of sets, I’ll do “submaximal” reps
    • When I manage to do at least 6 x 15, I’ll add some weight next time
  • Exercise 2.
    • 7 x 15 reps / 45 seconds rests /
    • I try to choose weight, that permits at least three sets with 15 reps and in the rest of sets, I’ll do “submaximal” reps
    • When I manage to do at least 4 x 15, I’ll add some weight next time
  • Exercise 3.
    • 5 x 15 reps / 30 seconds rests /
    • I try to choose weight, that permits at least two sets with 15 reps and in the rest of sets, I’ll do “submaximal” reps
    • When I manage to do at least 3 x 15, I’ll add some weight next time

I do my three exercise workouts every other day, but if needed for more recovery, every third day.

BASICS

1. Muscle groups

  • chest, delts and triceps
  • back, biceps and forearms
  • thighs, calves and abs

2. Workouts: warm-up + weight training + cool down

A. Chest, delts and triceps

Warm-up

  • Elliptical Trainer (moderate) 3 minutes
  • Dynamic Stretching 2 minutes
  • Pilates Foam Roller roll-outs (upper back) 1 minute

Dumbbell Flys
Seated Military Press
Barbell French Press

Cool down

  • Spinning (moderate) 5 minutes
  • Static Stretching 3 minutes
  • Pilates Foam Roller roll-outs (upper back) 1 minute

The whole workout takes about 45 minutes (6+30+9).

B. Back, biceps and forearms

Warm-up

Lat Pull Down
Standing Dumbbell Curl
Dumbbell Hammer Curl

Cool down

C. Thighs, calves and abs

Warm-up

Dumbbell Sumo Squat
Standing Dumbbell Calf Raise
Lying Leg Raise

Cool down

…….

D. Chest, delts and triceps

Warm-up

Dumbbell Bench Press
One Arm Dumbbell Lateral Raise
EZ Bar French Press

Cool down

E. Back, biceps and forearms

Warm-up

Barbell Bent Over Rowing
Barbell Curl
Barbell Wrist Curl

Cool down

F. Thighs, calves and abs

Warm-up

Goblet Squat
Standing Dumbbell Calf Raise
Ab Wheel Rollout

Cool down

 

…….

A….F, again

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