Jamison Hill

The Journey of a Chronically Fatigued Exercise Addict 

The Blog

My Workout Plan

Posted on August 15, 2010 at 8:27 PM

So, I haven't updated my blog in awhile, here's my current workout plan, it changes every so often. Lately, I have been focusing on muscle building exercises with explosive movements and heavy weight. At the same time I have also been mixing in exercises focusing on stability and endurance. This is what it is right now... 


Monday- 


Chest:

Flat Dumbbell Press/Fly (SuperSet) 

Flat Bench Press 

Incline Dumbbell Press/Fly (SuperSet) 

Progression Push-ups (Regular, Walk-outs, Plyos, Decline w/feet on stability ball) 


Shoulders: 

Lateral Raises/Standing OH Press (SuperSet) 

Cable Raises

Standing Reverse Fly

Cleans 


20 Min Cardio 


Tuesday-


Hamstrings/Lower Back:

Straight Leg Deadlift 

Good Mornings

One/Two Leg Bridge Ham Curls (SuperSet w/stability ball) 

Ham Curl (Machine) 


Core: 

Drawbridges

One Arm Straight PullDowns

Leg Lifts

Crunches (Cable or Machine)

 

Calfs: 

Standing Calf Raises

Seated Calf Raises

Plyo Calf Raises 


20 Min Cardio 


Wednesday- 


Strictly Cardio (60 min)


Thursday-


Back:

Wide/Close Grip Lat Pulldown (SuperSet)

Seated Rows

Pull-ups (w/emphasis on back)

Bent Over Rows

Front and Back Shrugs (SuperSet) 


Biceps:

Barbell Curls (on knees)

Plank Cable Curls

Lying Down Reverse Curls 

Run The Rack! 


20 Min Cardio 


Friday- 


Quads/Glutes: 

Squats 

Walking Lunges (w/dumbbell) 

Hack Squats 

Front Squats

Sissy Squats


Triceps:

Decline Skull Crushers

Plank Triceps Ext.

Cable PullDowns

Rope Pull Downs

Incline Close Grip Pushups


20 Min Cardio 


Saturday-


Strictly Cardio (60 mins)


Sunday-


Repeat Monday's Workout  


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