Posts Tagged ‘workout plan’

β€œIT IS A SHAME FOR A MAN TO GROW OLD WITHOUT SEEING THE BEAUTY AND STRENGTH OF WHICH HIS BODY IS CAPABLE.” –SOCRATES

 

You’ve heard and seen the quote before, and I know it’s a bit cliche. But it’s true. Start taking advantage of your energy and fitness and work your body into your own personal artwork, an expression of your hard work and dedication to yourself. Today, I want to give you all some insight as to my current training and some ways that you can adapt my workouts into your own.

I am currently lifting 3 days a week, with one day of yoga, two days of speed endurance, and one day of “long” endurance. So it usually ends up being lifting Monday, Wednesday, and Friday, stadiums and yoga on Tuesdays, a sprint workout on Thursdays, and a long run on Saturdays. For my lifting days, I do a lot of lifts that most gyms don’t accommodate (i.e., snatch, cleans, push press, etc). So what I would suggest, if your gym doesn’t allow power lifting, is to take one major lift each day and work other machine, body weight, or dumbbell weights around it. I’ve made an example lifting routine that will hopefully help y’all develop your own!

Day 1:

Back Squat day – sets of 8, 5, 3, 2, 4, 3, 1. (going up in weight as you go down in reps).
Then do ancillary lifts in sets of 10, 8, 6 (going up in weight as you go down in reps):
-Weighted lunges
-Leg press
-Shoulder press (with dumbbells)
Then do body weight exercises for 3 sets of 8:
-pull ups
-single leg squat
-hanging abs

Day 2:

Bench day – sets of 5, 3, 1, 5, 5, 5, 5, 5 (start with a comfortable weight for 5, increase close to your max for 1, then choose weight between your first set of 5 and 3 to do the five sets of 5).
Ancillary lifts:
-Incline dumbbell bench
-Lat pull downs
-Tricep Extension
Body Weight:
-push ups
-med ball abs

Day 3:

Front squat day – 4 sets of 3 reps
Ancillary Lifts:
-Step ups with weight
-Jump squats with dumbbells
-military shoulder press
Body Weight:
-Kettle Bell squats
-Burpees (3 sets of 20)
-Planks (front, side, side, one minute each)

This workout plan is an example of one of my weekly workouts. Obviously, to keep from getting bored, I vary my workouts a bit each week so I’ll be posting a few more in the future so you can mix up your workouts, too!

Some of the exercises may not be intuitive, so let me know if you have questions! I will try to keep posting abs videos since those tend to be the most confusing. Check out my stability ball ab workout I previously posted to help with the stability ball workout included in this plan.

ESF WORKOUT PLAN #1