My Training Week

This workout is the start of my training week, which usuall y starts on a Monday. I currenty doing the following workout split:

Day 1. Upper Body

Day 2. Lower Body

Day 3. Rest

Day 4. Upper Body

Day 5. Rest

Day 6. Full Body

Day 7. Rest

This isn’t set in stone and I sometimes switch it up depending on how I feel. My workouts in the week are usually higher reps with Saturday left for hitting some max effort singles, doubles or triples at Strength Camp.

I nearly always perform my upper body workouts in superset fashion. Lately I’ve been using density training principles wherin I try to get as many sets in as possible in a cirtain amount of time. I paired my exercises into recipricol supersets meaning if I did a horizontal push such as dumbbell chest press as my first exercise I would follow it with a horizontal pull exercise, such as barbell rows. I do this as it builds balance around the shoulders so wont set me up for shoulder injuries in the long run.

Below is my workout from today.

A1. Incline Dumbbell Bench Press
A2. Bent Over Barbell Rows
B1. Kettlebell Snatch
B2. Lat Pull Downs
C1. Overhead Dumbell Extension
C2. Alternate Dumbbell Curls.

I started with a warm up set of dumbbell bench press followed immediatly with a warm up set of bet over barbell rows. I only reste while I increased the weight on the barbell for the rows. I then hit back to back sets of presses and rows for 15 minutes only stopping to take a sip of water or wipe the sweat from my eyes.

Once the 15 minutes was up I had a two minute rest and went straight into kettlebell snatches and hammer grip lat pull downs. Again I only stopped to take sips of water and dry the sweat from my face.

The last pair of exercises I did were overhead tricep extensions with a dumbbell followed by alternate dumbbell curls. I only did this for 10 minutes as the biceps and triceps are only small muscle groups and already got a lot of work from the previous exercises.

As muscle only grows by demanding more of it by either doing more work in the same amount of time or the same amount of work in less time, the aim of the game is to beat the amount of sets I did the mext time I do this workout.

I finished my workout with the following three exercises for a bit of loaded conditioning.

Kettlebell Swings x 10
Press Ups x 10
Chin Ups x 5

I did the above exercises none stop until I’d reached 100, 100 & 50 reps respectively. This took me about 12 minutes. My goal is to get this down to 10 minutes or less!

I followed my workout with a chocolate/banana/peanut butter protein shake that I’ve been making. Try it, you may be surprised.

Train Hard, Eat Smart!

Marc