Switching Up The Routine – The Workout

Been doing a little bit of research and think I’m going to isolate my work out a bit. Though the workout I have planned isn’t too far off from my routine now, I’ve alternated a few of the workouts and the eating regimen has a lot more protein incorporated. I’m going to stick to 3-4 days of early a.m. cardio and in the afternoon/evening follow up with my weight lifting routine.


Workout Day 1 |[upper body] 3 x 8-12 of each

Bench Press

Bent Over Row

DB Shoulder Press

Lying Tricep Extension

Barbell or DB Curl

Workout Day 2 | [lower body] 3 x 8-12


Stiff Leg Deadlift

Leg Extension

Leg Curl

Standing Calf Raise

Abs (til failure)

Lying Leg Raise 3 x 10-15

Swiss Ball Crunch 3 x 10-15

Workout Day 3 | [upper body] 3 x 8-12



DB Side Lateral

Tricep Cable Pressdown

Cable Curl

Workout Day 4 | [lower body] 3 x 8-12


Leg Press


Seated Calf Raises

DB Shrugs (optional)

Abs (til failure)

Incline Crunch 3 x 10-15

Back Extension 3 x 10-15

Workout Day 5 | [upper body] 3 x 8-12

Pullup (assisted pull-up machine)


Lat Pulldown

Barbell Bent Over Row

T-Bar Row

Dumbbell Row

Cable Seated Row

Straight Arm Pulldown

Back Extensions or Good Mornings

Workout Day 6 | Cardio & Bodyweight Remix

30-45 minutes of high incline brisk cardio on Treadmill

or 30-45 minutes of high interval cardio on Elliptical

Mountain Climbers

Pike Roll Out

Frozen V Sit

Dragon Flags/Leg Raises

Push ups

Day 7- REST !


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