Now that the holidays are here and the new year is approaching, its time for me to attempt a nice program to push myself into the next level of my workouts. To do this I need to write out a plan of what I will be targeting week after week.
So here it is… And for each I plan to take a full day off between workouts; and if I do go to the gym it will be interval cardio walking, running only.
Back and Biceps (3 sets of 8-10 reps)
- Lat Pull Downs
- Pull Overs
- Pull Ups
- One Arm Dumbbell Row
- Standing Barbell Curl
- Dumbbell Curl
- Seated Cable Row
- Body-weight Rows (inverted push-ups)
Chest, Shoulders, and Triceps (3 sets of 8-10 reps)
- Incline Bench Press
- Flat Dumbbell Bench Press
- Flat Bench Press
- Side Lateral Raises
- Face Pulls
- Seated Cable Row
- Dumbbell Shoulder Press
- Triceps Push Downs
- Push Ups – 4 sets of 25 reps
Shoulder Workout (3 sets of 8-10 reps)
- Bradford Press
- Seated Dumbbell Shoulder Press
- Dumbbell Side Lateral Raises
- Standing Bicep Barbell Curls
- Incline Bench Dumbbell Curls
- Triceps Push Downs
- Overhead Triceps Dumbbell Extension
- Dumbbell Shrugs – 4 sets of 25 reps
Leg Day Workout (3 sets of 8-10 reps) And be ready not to walk the next day
- Leg Extensions
- Leg Curls
- Leg Press
- Weighted Sumo Squats
- Leg Press Calf Raise
- Deadlift
- Standing Calf Raise
- Cool down walk in the treadmill
Note – there will be a minimum of 50 push-ups done, with the target of 100 per each 24 hour day.
Thanks to bodybuilding.com for the video links