Workout of the Week

Posted: December 18, 2011 in Exercise

I get asked for examples of workouts so I’m going to try to post my favorite workout each week. And soon I should have an example of a weekly workout plan as well. But the other day I did a great workout that I thought I would share with you!

This was an arms, back, and abs circuit, so basically a total upper body workout. I like to superset my ab workouts between my lifts or other exercises. So for my weights, I started at 10 reps and decreased while I started at 10 reps for my ab workouts and increased. I did 3 sets of this, so it looked like this:

Set 1

  • Lifts: 10 reps
  • Abs: 10 reps

Set 2

  • Lifts: 8 reps
  • Abs: 12 reps

Set 3

  • Lifts: 6 reps
  • Abs: 15 reps

After each lift, I did an ab exercise and did this like a circuit. You may not be able to do this in your gym so you can do one at a time if you have to. But here is what I did:

  1. Declined Pushups
  2. Cross Legged Sit-Ups
  3. Triceps –> Tricep pull-downs + Overhead tricep extension
  4. Oblique Sit-Ups on stability or Basu ball
  5. Bicep Curls
  6. V-Up Crunch
  7. Bench Press
  8. Hanging Knee Raises
  9. Shoulder Flies –> side and front
  10. Hanging Pikes
  11. Lat Pull Downs
  12. Sit-Up and Twist (elbows to ankles)

So that’s one set. Then you repeat three times as I explained above (i.e., Exercise/Abs: Set 1: 10/10, Set 2: 8/12, Set 3: 6/15).

If you try it, let me know how you like it! And let  me know if you have any questions about any of the exercises and I’ll try to explain them.

Good luck!

  1. Rob says:

    How much time does this circuit usually take you to complete 3 times?
    And all those ab exercises do explain a few things….. 6 in particular.

    • Rob, it takes me about an hour. I move pretty fast between exercises to make it more of a cardio workout as well.
      Ab workout #6 can be done 2 different ways. You can either
      1) start with your hands behind your back while sitting on the floor or a weight bench
      2) lean back while straightening your legs approximately 6 inches above the ground/bench
      3) crunch up into a bent leg v-up, so legs bend and crunch up while you lift your upper body to meet them

      You can do this without holding behind your back and instead holding behind your head.
      Does this make sense?
      Let me know if I can clarify any of that.

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