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A Week’s Workout – Intermediate

April 20th, 2009 No Comments

I get so many emails asking me about my weekly regimen I thought I would spell it out for you in detail.  My basic philosophy is to always warm up with cardio and focus on particular muscle groups a day.  The challenge is too keep your exercises fresh so your body doesn’t get into a routine and learn the movements.

Monday – Chest

  1. 30 minute intense cardio on elliptical (sweating and panting by the end)
  2. 3 sets of Chest presses with only the bar to warm up my arms – 30 reps no weights (if the bar on the bench press is too heavy, use a lighter body bar).  30 crunches in between. Add weight to the bar, 15 reps. Crunches. Third set, increase weight for 10-12 reps.
  3. Choose 2 more chest exercises and do crunches in between.
  4. Finally chest exercise is tricep dips (which also hits your chest). 3 sets of 12 reps which should be challenging.  In between sets take 2-3lb weights and do 30 punches in the air.
  5. Crunches on a machine with moderately heavy weight.  3 sets.

Tuesday – Back

  1. 30 minute intense cardio on elliptical (sweating and panting by the end)
  2. 3 sets of assisted pull ups with calf raises on the step of the machine in between sets.
  3. Choose three more back exercises (rows, lat pulls, etc) and do butt focused movement in between (squats, lunges, raises while on all fours).
  4. 50 crunches

Wednesday –  Cardio

  1. Challenge yourself to do something new: spinning, cardio classs, walking up a steep hill on the treadmill (so much harder than you think), running outside, the bleachers.  When you fail to come up with something, hit the StairMaster. It will kick your butt every time. 45 min to an hour.
  2. Take a class if you’re confused as to what to do.  Then you’re guaranteed to be moving for at least 45 minutes.

Thursday – Shoulders

  1. 10 minutes of cardio.
  2. Grab three pound weights and pretend like you’re sitting in a chair against the wall.  Then for a minute, do arm raises in front of you (arm down then to 90 degrees) and then out to the side for a minute.
  3. Choose 3 shoulder exercises (shoulder press, vertical rows, arm raises, goal posts, etc).  3 sets 12-15 reps.  Increase weight at least for the last set. In between sets take 1-3 lb weights and do 30 shoulder presses or punches(which will hurt like no other).
  4. When your arms can’t stand it anymore, drop and do 20 crunches or butt exercises.
  5. 20-30 minutes cardio.
  6. This is probably the hardest day if you do it correctly.

Friday – Biceps, Triceps, Legs

  1. 30 minutes cardio
  2. You’re going to create a circuit here: biceps, triceps, legs, abs/butt.  Repeat 3 times.  Do this for 3 different exercises.  Biceps (curls, isolated curls to upper/lower, chest press), triceps (dips, extensions, scull crushers, etc), legs (squat machine, leg extensions, hamstring curls, leg abduction, leg adduction).
  3. 50 squats, 50 punches.  Repeat twice.
  4. 5-10 minutes jog on the treadmill.

Saturday – Clarity

  1. See Wednesday for cardio.
  2. Or Yoga – stretch your body, clear your mind.

Sunday – Day of Rest, you deserved it!

This is one of my many weekly strategies.  The important thing is to keep your workouts fresh so you don’t get bored and your body is always challenged.  Change up your exercises at least every 2 weeks.  The above layout is only effective if you keep changing the movements that target each muscle group.  I know, you want me to show you what I’m talking about. And I will. But first, start with what you know.  Remember form is always the key to an effective workout.