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:
- Lifts: 10 reps
- Abs: 10 reps
- Lifts: 8 reps
- Abs: 12 reps
- 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:
- Declined Pushups
- Cross Legged Sit-Ups
- Triceps –> Tricep pull-downs + Overhead tricep extension
- Oblique Sit-Ups on stability or Basu ball
- Bicep Curls
- V-Up Crunch
- Bench Press
- Hanging Knee Raises
- Shoulder Flies –> side and front
- Hanging Pikes
- Lat Pull Downs
- 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.