I have, however, decided to mix things up a bit. I've become too predictable so I created a new 10-day cyclical work out for myself that hits the whole body, with each exercise hitting the muscles in a slightly different way. With the help of my friend Bill, who is also joining me on this venture (though I'm not sure he knew what he was getting himself into!), I'm excited to kind of push myself a bit more than in the past. For all you weight lifting friends out there, join me on this routine!
Week 1
Monday - Back
- Deadlifts
- Front Cable Pulldowns
- Straight Arm Push Downs
- One Arm Cable Rows
- T-Bar Rows
- Bent Over Row
Tuesday - Legs
- Squats
- Leg Press
- Lunges
- Straight Leg Dead Lifts
- Standing Calf Raise
- Seated Calf Raise
- Flat Bench Press
- Incline Bench Press
- Decline Dumbbell Flys
- High Cable Crossovers
- Dips
- Push ups (three sets each to failure)
Thursday - Arms
- Heavy Barbell curls
- Concentration curls (preacher bench)
- Hammer Curls
- High Pulley Curls
- Bar Press Down
- Kick Backs
- Lying Tricep extensions (Skull Crushers)
- One Arm Reverse Pulldowns
- Machine Press
- Front Raises
- Cable Lateral Raises
- Machine Laterals
- Behind head Smith Press
- Incline Bench Raises (face down)
- Upright Rows
- Front Shrugs
Saturday or Sunday - 40 minute walk
Week 2
Monday - Back
- Pull Ups
- Behind head Lat Pulldowns
- Close Grip Pulldowns
- Seated Rows (separate handles)
- One Arm Dumbbell rows
- Good mornings
Tuesday - Legs
- Smith Squat (legs out front)
- Front Squat (weight on shoulders in front of head)
- Leg Extensions
- Leg Curls (face down)
- Seated Calf Press
- Seated Calf Raise
- Pullovers
- Machine Press
- Machine Flys
- Decline Press
- Low Cable Cross over
- Push ups to failure (three sets)
Thursday - Arms
- Heavy Barbell curls
- Incline Dumbbell Curls
- Wide Grip Barbell Curls
- Close Grip Barbell Curls (preacher bench)
- Rope Press Down
- Seated Tricep Press
- Machine Extensions
- Dips
- Arnold Presses
- Front Raises
- Lateral Raises
- Machine Laterals
- Behind the head Smith Press
- Cable Rear Laterals
- Rear Shrugs
- Front Shrugs
Saturday or Sunday - 40 minute walk
Tuesdays and Thursdays I usually start with a little rotator cuff exercises after a five minute warm up, just to maintain those muscles.
My goals--
I would love to get to where I can do three sets of 10 pull ups each.
I once benched 285. That was before "the accident." It would be nice to get close to that again.
I used to try to squat 225 but two things happened. 1) I had a little pain in my right knee--a sure sign I was trying too much, but 2) someone told me my form was wrong so I went back to 135 and I'm working my way back up with correct form. I'm at 185 now.
In three months, I'll try to change this whole thing up again.
