For the last few months I’ve been going hard at the gym and become very active. I developed a workout plan that I follow six days a week to stay in shape and paired this plan with trying to eat healthy.
I started working out more for health reasons and to avoid being sedentary more than I did for weight loss and I have to admit, I’m feeling great!
This plan changes for me every week, but I thought I’d post the basics. I’m also not a doctor/personal trainer, I’m just blogging about what I do.
Here’s the Plan:
|Stationary Bike: 10 mins||T-Bar Row: 3 sets of 12||Dumbbell Bench Press: 3 sets of 10||Standing Calf Raises 4 sets of 12||Stationary Bike: 45 mins||Machine Shoulder Press: 3 sets of 20|
|Treadmill: 10 mins||Close Grip Lat. Pull-down: 3 sets of 15||Overhead Triceps Extensions: Until failure||Lying Leg Curls: 3 sets of 12||Mountain Climbers: Until failure||Seated Bent-Over Delt. Raise: 3 sets of 10|
|Burpees: 1 set of 20||Single Arm Dumbbell Row: 3 sets of 10||Incline Dumbbell Bench Press: 3 sets of 10||Lunges: 3 sets of 12||Jumping Jacks: Until failure||Dumbbell Shoulder Press: 3 sets of 12|
|Treadmill: 20 mins||Barbell Deadlift: 3 sets of 12||Triceps Pull-downs: 3 sets of 12||Leg Extensions: 3 sets of 20||Side Lateral Raises: 3 sets of 10|
|Wide Grip Seated Cable Row: 3 sets of 10||Bench Dips: Until failure||Hack Squat: 3 sets of 15||Stationary Bike|
|Stationary Bike||Inclined Treadmill||Step-ups: 3 sets of 10|
I couple this workout plan with good, healthy eating and rest on Sundays. Comment on what you do to stay in shape or if you’ll give this a try.