My new fitness routine of two-a-days starts tomorrow. I am just coming off of using Serge Nubret’s low-weight, extremely high rep method of workouts. My overall numbers for lifting are on the low side but the goal is to smash my way up while leaning out.
I have a gym at work, but the equipment is limited. There are dumbbells up to 100 pounds, but no squat rack, bar bench, cables, or pull up bar (there is one but it’s sketch as fuck). So, I’ve designed this with my limitations in mind. You’ll see the afternoon/lunch workouts primarily are dumbbell or body weight exercises.
I’m currently 5’9″/5’10” and about 175 pounds.
Monday: Chest & Triceps
Morning
Barbell Bench Press: 4 sets at 6-8 reps
Cable Cross Over: 4 sets at 8-10 reps
Skullcrushers: 4 sets at 8-10 reps
Rope/handle pulldowns: 4 sets at 8-10 reps
Afternoon
Dumbbell Press: 3 sets at 12-15 reps
Dumbbell Fly: 3 sets at 12-15 reps
Overhead Triceps Extension: 3 sets at 12-15 reps
Horizontal Triceps Extension: 3 sets at 12-15 reps
Pushups: to failure
Tuesday: Legs
Morning
Squat: 4 sets at 6-8 reps
Vertical Leg Press: 4 sets at 8-10 reps
Box Jumps: 4 sets at 12-15 reps
Afternoon
This is our basketball day at work. A group of 6-8 go play basketball, so this will be my afternoon workout.
Wednesday: Back & Biceps
Morning
Weighted Pull Up: 4 sets at 6-8 reps
Lat Pull Down: 4 sets at 8-10 reps
21s: 4 sets at 8-10 reps
Rows: 4 sets at 8-10 reps
Afternoon
Chin-Ups: 3 sets at 8-10
Dumbbell Rows: 3 sets at 12-15
Seated Curls: 3 sets at 12-15
Hammer-Ons: 3 sets at 12-15
Pull-Ups: to failure
Thursday: Shoulder & Abs
*I’ve had reconstructive shoulder surgery so I’m rather limited with what I can do shoulder-wise.
Morning
Rope-Up: 4 sets at 8-10 reps
Dumbbell Shoulder Press: 4 sets at 8-10 reps
x-Crunch: 4 sets at 25 reps
Afternoon
Dumbbell Shrug: 3 sets at 12-15 reps
Dumbbell Raises: 3 sets at 12-15 reps
Planks: 3 sets at 30 second reps
Bicycles: 3 sets at 15 reps
Ab Raises: 3 sets 15 reps
Friday: Legs
Morning
Squat: 4 sets at 6-8 reps
Vertical Leg Press: 4 sets at 8-10 reps
Box Jumps: 4 sets at 12-15 reps
Afternoon
Dumbbell Lunges: 3 sets at 12 reps
Quad Extension: 3 sets at 12-15 reps
Hamstring Extension: 3 sets at 12-15 reps
Calf Raise: 3 sets at 12-15 reps
Saturday: “Fun” day
I’ll either play basketball, go for a run, or mountain bike. No weights.
Sunday: Rest
Supposed to be rest…but once again if I get bored I might shoot hoops or something light.
Let’s go.
