REFRESHING MY GYM PROGRAMME – IS IT TIME YOU CHANGED YOUR ROUTINE?

I was feeling bored so needed to inject a new lease of life into my regime. I changed my routine in the gym around, and now like to devote around 1 ½ hours and sometimes longer to my weights sessions to make sure I get a good go at it. Can’t believe how I’ve changed! I remember when I could barely manage ½ hour in the gym!

I am currently attending the gym 5 times a week. My week looks like this:

Monday - Weights
Tuesday - Cardio
Wednesday – Big 3 Hour workout with cardio
Thursday - Rest
Friday - Cardio
Saturday - Rest
Sunday - Weights

This is my REFRESHED workout – I do it in this order…

On Arrival

10 Minutes warm up on Cross Trainer

Triceps

(Previously I started with chest exercises but needed to focus more on triceps as they were getting neglected so now I do these first!)

Ropes Triceps Extension (Facing Machine pulling weight down)

3 x 7 sets of 40kg

Overhead Cable Triceps Extension (reversed facing away from machine pulling forward)

3 x 8 sets of 35kg

Dumb Bell Triceps Extension

18kg 3 x 8

CHEST

Pec Dec

3 x 5 sets 49kg

10 Press Ups in between each set of Tricep extensions

Total of 60 press ups

Decline Press Ups in between each set of Single Arm Raises

3 x 10 Sets

Swiss Ball Decline Press Ups

2 x 10 Sets (in between my Ab Crunches!)

UPPER BACK

Seated Row

3 x 8 sets 40kg

Lat Pull Down

3 x 8 sets 49kg

SHOULDERS

Dumb Bells Shoulder Press

3 x 8 sets 10kg each hand

Single Arm Extension standing on Bosu

3 x 8 sets 8kg

Single Arm Raise standing on Bosu

3 x 8 sets 8kg

BICEPS

Barbell Concentration Curls

3 x 8 sets 12.5kg each side

Dumb Bell Concentration Curls
3 x 8 sets 14 kg (repeat on both arms)

Two Handed Cable Curl

3 x 5 sets 50kg

ABDOMINALS

Swiss Ball Crunches

4 x 10

Lower Abs Leg Crunches

4 x 15

LEGS

Leg Press

4 x 8 70kg

Running and Cross Trainer

CARDIO

I get cardio in my weights session at least once a week, it keeps in the gym longer, this is the one time in every week when I spend 3 hours in the gym. I am told the best time to do cardio is after weight training because your body has to work harder to repair itself and therefore the gains are much bigger.

30 minute 5k run on treadmill OR 30 minutes on cross trainer

Keep following me as I near the final leg of my journey on my mission to get super fit, will my torso be fit for magazine covers? Will I crack the code and shed those last few excess pounds?

The challenge continues… Until next week, adios!

Homme