Workouts

What do my workouts look like?

Here's a sample of my weekly workouts.  I don't like cardio very much but I do try to do 15 minutes of interval sprints, stair stepper or  about 3 times a week, and then when I'm cutting add up to 5 times a week.  Never for very long periods of time though.  If I have to do cardio it's usually HIIT.  That steady state stuff is too long and boring for me!  As for abs, I will occasionally throw some abdominal specific movements into a workout but usually don't worry too much about them as they are engaged in everything I do.

Sunday:Rest

Monday: Back and Biceps

• Pull ups- 3x7 wide grip or alternating grips
• Bicep curls- 4x8-12 w/dumbbells
• Wide grip standing row- 4x8-12 
• Backwards close grip pull downs- 4x8-12
• Wide grip cable pull downs- 4x8-12
• Seated cable row- 4x8-12
• Hammer curls- 4x8-12 w/dumbells
• Low cable face pulls- 4x8-12

Tuesday: Quads/Calves

• Bent knee dead lifts- 4x8-12
• Deep squat- 4x8-12
• Farmers walk- 3x60 seconds walking on toes
• Overhead barbell split squat- 4x8-12
• Leg extensions- 4x8-12
• Pistol squat- 4x8-12 each leg
• Kettle bell swings- 4x8-12
• Calf raises- 3x20 inner, outer, and forward

Wednesday: Chest/Shoulders/Triceps

• Triceps dips- 4x8-12
• Arnold press- 4x8-12
• Chest press- 4x8-12
• Dumbbell pullovers- 4x8-12
• Bench press- 4x8-12
• Front and lateral raises- 4x8-12
• Bent arm lateral raise and external rotation- 4x8-12
• Serratus shrug- 4x8-12

Thursday:REST DAY

Friday: Glute/Hamstrings

• Straight leg dead lifts- 4x8-12
• Clamshells- 50-100 each side
• Resistance band kickbacks- 4x15 each leg
• Bent knee extensions- 4x15 each leg
• Hamstring curls- 4x8-12
• Romanian dead lift- 4x10 each leg
• Weighted hip bridges- 4x15
• Med ball sumo squat jumps- 4x10
• Wall hip raises- 50-100 each side 

Saturday:Metcon-20 min AMRAP

• 5 pull ups
• 10 push ups
• 15 air squats
• 20 double-unders