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My New Workout Regimen

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.

pull-ups

  • November 18, 2013
  • mikehawke03 says:

    What time are you doing your running/bike riding/swimming?

  • theshido says:

    Legs twice a week will treat you right. Solid routine.

    What’s your nutrition like? I’m guessing you’re trying to bulk.

    • Actually trying to lean down a bit. 175 at 5’9″ is pretty solid. My legs are super strong from all my biking days.

      Honestly though I don’t eat much. Protein shake in the morning. A chicken breast or two at 11 with rice. Same thing again after the second workout. For dinner it’s whatever I cool.

      I’d guess around 2500 calories a day with close to my body weight in grams of protein.

      • theshido says:

        Ah, interesting. Sounds like you’ve got it all figured out. Give me a shout if you have questions, I’m happy to offer advice when it’s needed.

      • Absolutely. Just read your latest post. You’ve got some lofty goals my friend.

        What would you recommend I do to get my bodyfat down to <10% for visible six pack? I seem to hover around 12%…should probably clean the diet up more.

  • Andi says:

    Cool story bro.

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    you got any good links or websites for body building? There seems to be alot of advice, but it’s hard to say which to trust.

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