brucev1162
New member
Restored Enthusiasm!!!
Happy Monday all!!
Well, I've been working hard in the gym and now after I have fought through allt he pain involved in trying to get into shape again, I am ready to hit the gym as hard as I did before. It's been rough getting back in there especially with the over-crowding of the gym since January but, it's starting to thin out enough now to get a good work out in.. PLUS, my wife is back on track now as well and we usually get better results when we are both focused!!
Here is my new workout plan.. I like to mix things up and keep my different muscle groups guessing at what I am working.. seem to get better results that way.. well, at least it works for me. I am also including my "Off" days as a "cardio only" day (Tuesday/Thursday on the Treadmill and I save Sundays for Softball.. my "venting" tool). I hope this finds everyone still or hopefully back on track.. it's good to be back myself!!!
STEVE: What do you think??
For weeks 1, 3, and 5:
DAY 1 (Monday): CHEST & TRICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Chest/Incline Bench Press/2/10/Warm-Up
Chest/Incline Bench Press/3/6/Heavy
Chest/Incline Bench Press/1/25/Light
Chest/Incline Flyes /3/6/Heavy
Chest/Incline Flyes/1/25/Light
Chest/Smith Machine Bench Press/3/6/Heavy
Chest/Smith Machine Bench Press/1/25/Light
Chest/Weighted Dip/3/6/Heavy
Chest/Weighted Dip/1/25/Light
Triceps/Close-Grip Bench Press/2/10/Warm-Up
Triceps/Close-Grip Bench Press/3/6/Heavy
Triceps/Close-Grip Bench Press/1/25/Light
Triceps/Cable Pressdown/3/6/Heavy
Triceps/Cable Pressdown/1/25/Light
Triceps/Lying Triceps Extension/3/6/Heavy
Triceps/Lying Triceps Extension/1/25/Light
DAY 3 (Wednesday): LEGS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Thighs/Squats/2/10/Warm-Up
Thighs/Squats/3/6/Heavy
Thighs/Squats/1/25/Light
Thighs/Leg Press/3/6/Heavy
Thighs/Leg Press/1/25/Light
Thighs/Leg Extension/3/6/Heavy
Thighs/Leg Extension/1/25/Light
Thighs/Romanian Deadlift/3/6/Heavy
Thighs/Romanian Deadlift/1/25/Light
Hamstring/Lying Leg Curl/3/6 /Heavy
Hamstring/Lying Leg Curl/3/6 /Light
Calves/Standing Calf Raise/1/15/Warm-Up
Calves/Standing Calf Raise/4/25/Medium
DAY 3 (Friday): SHOULDERS, TRAPS & ABS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Shoulders/Overhead Barbell Press/2/10/Warm-Up
Shoulders/Overhead Barbell Press/3/6/Heavy
Shoulders/Overhead Barbell Press/1/25/Light
Shoulders/Upright Row/3/6/Heavy
Shoulders/Upright Row/1/25/Light
Shoulders/Seated Lateral Raises/3/6/Heavy
Shoulders/Seated Lateral Raises/1/25/Light
Shoulders/Seated Bent-Over Lateral Raise/3/6/Heavy
Shoulders/Seated Bent-Over Lateral Raise/1/25/Light
Traps/Barbell Shrug/3/6/Heavy
Traps/Barbell Shrug/1/25/Light
Abs/Hanging Knees Raise/2/20/N/A
Abs/Kneeling Cable Crunch/2/20/N/A
DAY 4 (Saturday): BACK & BICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Back/Deadlift/2/10/Warm-Up
Back/Deadlift/3/6/Heavy
Back/Deadlift/1/25/Light
Back/Bent-Over Barbell Row/3/6/Heavy
Back/Bent-Over Barbell Row/1/25/Light
Back/T-Bar Row/3/6/Heavy
Back/T-Bar Row/1/25/Light
Back/Lat Pulldown/3/6/Heavy
Back/Lat Pulldown/1/25/Light
Biceps/Barbell Curl/2/10/Warm-Up
Biceps/Barbell Curl/3/6/Heavy
Biceps/Barbell Curl/1/25/Light
Biceps/Incline Dumbbell Curl/3/6/Heavy
Biceps/Incline Dumbbell Curl/1/25/Light
Biceps/Preacher Curl/3/6/Heavy
Biceps/Preacher Curl/1/25/Light
For weeks 2, 4, and 6
DAY 1 (Monday): CHEST & TRICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets /Reps/Notes
Chest/Bench Press/2/10/Warm-Up
Chest/Bench Press/4/12/Medium
Chest/Incline Dumbbell Press/4/12/Medium
Chest/Decline Dumbbell Press/4/12/Medium
Chest/Pec-Deck Flye/4/12/Medium
Triceps/Cable Pressdown/2/10/Warm-Up
Triceps/Cable Pressdown/3/12/Medium
Triceps/Bench Dip/3/12/Medium
Triceps/Cable Kickback/3/12/Medium
DAY 3 (Wednesday): LEGS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Thighs/Leg Extension/2/10/Warm-Up
Thighs/Leg Extension/4/12/Medium
Thighs/Leg Press/4/12/Medium
Thighs/Hack Stack/4/12/Medium
Thighs/Glute-Ham Raise/4/12/Medium
Hamstring/Seated Leg Curl/3/12/Medium
Calves/Seated Calf Raise/1/15/Warm-Up
Calves/Seated Calf Raise/4/25/Medium
DAY 3 (Friday): SHOULDERS, TRAPS & ABS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Shoulders/Cable Lateral Raise/2/10/Warm-Up
Shoulders/Cable Lateral Raise/3/12/Medium
Shoulders/Arnold Press/4/12/Medium
Shoulders/Dumbbell Upright Row/4/12/Medium
Shoulders/Reverse Pec-Deck Flye/4/12/Medium
Traps/Incline Dumbbell Shrug/4/12/Medium
Abs/Reverse Crunch/2/25/N/A
Abs/Double Crunch/2/25/N/A
DAY 4 (Saturday): BACK & BICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Back/Lat Pulldown/2/10/Warm-Up
Back/Lat Pulldown/4/12/Medium
Back/Dumbbell Row /4/12/Medium
Back/Wide-Grip Seated Row/4/12/Medium
Back/Weighted Pull-Up/4/12/Medium
Biceps/Seated Dumbbell Curl/2/10/Warm-Up
Biceps/Seated Dumbbell Curl/3/12/Medium
Biceps/Incline Dumbbell Curl/3/12/Medium
Biceps/Cable Preacher Curl/3/12/Medium
Biceps/Hammer Curl/3/12/Medium
Happy Monday all!!
Well, I've been working hard in the gym and now after I have fought through allt he pain involved in trying to get into shape again, I am ready to hit the gym as hard as I did before. It's been rough getting back in there especially with the over-crowding of the gym since January but, it's starting to thin out enough now to get a good work out in.. PLUS, my wife is back on track now as well and we usually get better results when we are both focused!!
Here is my new workout plan.. I like to mix things up and keep my different muscle groups guessing at what I am working.. seem to get better results that way.. well, at least it works for me. I am also including my "Off" days as a "cardio only" day (Tuesday/Thursday on the Treadmill and I save Sundays for Softball.. my "venting" tool). I hope this finds everyone still or hopefully back on track.. it's good to be back myself!!!
STEVE: What do you think??
For weeks 1, 3, and 5:
DAY 1 (Monday): CHEST & TRICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Chest/Incline Bench Press/2/10/Warm-Up
Chest/Incline Bench Press/3/6/Heavy
Chest/Incline Bench Press/1/25/Light
Chest/Incline Flyes /3/6/Heavy
Chest/Incline Flyes/1/25/Light
Chest/Smith Machine Bench Press/3/6/Heavy
Chest/Smith Machine Bench Press/1/25/Light
Chest/Weighted Dip/3/6/Heavy
Chest/Weighted Dip/1/25/Light
Triceps/Close-Grip Bench Press/2/10/Warm-Up
Triceps/Close-Grip Bench Press/3/6/Heavy
Triceps/Close-Grip Bench Press/1/25/Light
Triceps/Cable Pressdown/3/6/Heavy
Triceps/Cable Pressdown/1/25/Light
Triceps/Lying Triceps Extension/3/6/Heavy
Triceps/Lying Triceps Extension/1/25/Light
DAY 3 (Wednesday): LEGS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Thighs/Squats/2/10/Warm-Up
Thighs/Squats/3/6/Heavy
Thighs/Squats/1/25/Light
Thighs/Leg Press/3/6/Heavy
Thighs/Leg Press/1/25/Light
Thighs/Leg Extension/3/6/Heavy
Thighs/Leg Extension/1/25/Light
Thighs/Romanian Deadlift/3/6/Heavy
Thighs/Romanian Deadlift/1/25/Light
Hamstring/Lying Leg Curl/3/6 /Heavy
Hamstring/Lying Leg Curl/3/6 /Light
Calves/Standing Calf Raise/1/15/Warm-Up
Calves/Standing Calf Raise/4/25/Medium
DAY 3 (Friday): SHOULDERS, TRAPS & ABS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Shoulders/Overhead Barbell Press/2/10/Warm-Up
Shoulders/Overhead Barbell Press/3/6/Heavy
Shoulders/Overhead Barbell Press/1/25/Light
Shoulders/Upright Row/3/6/Heavy
Shoulders/Upright Row/1/25/Light
Shoulders/Seated Lateral Raises/3/6/Heavy
Shoulders/Seated Lateral Raises/1/25/Light
Shoulders/Seated Bent-Over Lateral Raise/3/6/Heavy
Shoulders/Seated Bent-Over Lateral Raise/1/25/Light
Traps/Barbell Shrug/3/6/Heavy
Traps/Barbell Shrug/1/25/Light
Abs/Hanging Knees Raise/2/20/N/A
Abs/Kneeling Cable Crunch/2/20/N/A
DAY 4 (Saturday): BACK & BICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Back/Deadlift/2/10/Warm-Up
Back/Deadlift/3/6/Heavy
Back/Deadlift/1/25/Light
Back/Bent-Over Barbell Row/3/6/Heavy
Back/Bent-Over Barbell Row/1/25/Light
Back/T-Bar Row/3/6/Heavy
Back/T-Bar Row/1/25/Light
Back/Lat Pulldown/3/6/Heavy
Back/Lat Pulldown/1/25/Light
Biceps/Barbell Curl/2/10/Warm-Up
Biceps/Barbell Curl/3/6/Heavy
Biceps/Barbell Curl/1/25/Light
Biceps/Incline Dumbbell Curl/3/6/Heavy
Biceps/Incline Dumbbell Curl/1/25/Light
Biceps/Preacher Curl/3/6/Heavy
Biceps/Preacher Curl/1/25/Light
For weeks 2, 4, and 6
DAY 1 (Monday): CHEST & TRICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets /Reps/Notes
Chest/Bench Press/2/10/Warm-Up
Chest/Bench Press/4/12/Medium
Chest/Incline Dumbbell Press/4/12/Medium
Chest/Decline Dumbbell Press/4/12/Medium
Chest/Pec-Deck Flye/4/12/Medium
Triceps/Cable Pressdown/2/10/Warm-Up
Triceps/Cable Pressdown/3/12/Medium
Triceps/Bench Dip/3/12/Medium
Triceps/Cable Kickback/3/12/Medium
DAY 3 (Wednesday): LEGS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Thighs/Leg Extension/2/10/Warm-Up
Thighs/Leg Extension/4/12/Medium
Thighs/Leg Press/4/12/Medium
Thighs/Hack Stack/4/12/Medium
Thighs/Glute-Ham Raise/4/12/Medium
Hamstring/Seated Leg Curl/3/12/Medium
Calves/Seated Calf Raise/1/15/Warm-Up
Calves/Seated Calf Raise/4/25/Medium
DAY 3 (Friday): SHOULDERS, TRAPS & ABS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Shoulders/Cable Lateral Raise/2/10/Warm-Up
Shoulders/Cable Lateral Raise/3/12/Medium
Shoulders/Arnold Press/4/12/Medium
Shoulders/Dumbbell Upright Row/4/12/Medium
Shoulders/Reverse Pec-Deck Flye/4/12/Medium
Traps/Incline Dumbbell Shrug/4/12/Medium
Abs/Reverse Crunch/2/25/N/A
Abs/Double Crunch/2/25/N/A
DAY 4 (Saturday): BACK & BICEPS
CARDIO: Elliptical - 30 Min
Bodypart/Exercise/Sets/Reps/Notes
Back/Lat Pulldown/2/10/Warm-Up
Back/Lat Pulldown/4/12/Medium
Back/Dumbbell Row /4/12/Medium
Back/Wide-Grip Seated Row/4/12/Medium
Back/Weighted Pull-Up/4/12/Medium
Biceps/Seated Dumbbell Curl/2/10/Warm-Up
Biceps/Seated Dumbbell Curl/3/12/Medium
Biceps/Incline Dumbbell Curl/3/12/Medium
Biceps/Cable Preacher Curl/3/12/Medium
Biceps/Hammer Curl/3/12/Medium
