My workout..
Almost everyone has their own workout program which suits them best, some may workout on weekends, some don’t. I myself don’t like to workout on weekends, as i’ve probably gone out the night before and the only thing i need is sleep!
My weekly workout plan is as follows;
Monday - Chest/Triceps
Tuesday - One hour bike ride
Wednesday - Biceps/Back
Thursday - One hour bike ride
Friday - Shoulders/Legs
Saturday - off
Sunday - One hour bike ride
There are thousands of workout routines, but some are more effective than others for obvious reasons. I have listed my workout routine below;
Chest
Flat Bench Press
Dumbell Pullovers
Flat Bench Dumbell Flyes
Incline Dumbell Flyes
Back
Deadlift
Lat Pulldown (or weighted pull ups)
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows
Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls
Triceps
Tricep Press Down
Dips
French Press
The more weights i lift on a specific workout, the less reps i do, for example if i were doing bench 40kg’s i would do 10-15 reps, but if 70kg+ only 5 reps etc. I generally do 10 reps of each workout, it is only on the bench press where i do 5 reps.
