I’ve had a request to post my current training routine, so I’m happily sharing it with you! I must admit, it does change every now and then. I don’t change it a lot, but I might swap out a couple exercises for others depending on areas I might want to improve or little injuries I might be repairing.
Please note, I don’t recommend my routine for anyone. It works for me and it works for my current schedule and goals. You have to do what works for you. And if you’re a beginner, I would definitely suggest looking up some routines written by professionals. They are written well and will provide positive results if followed to a “T”.
I’m currently doing a 4-day bodybuilding split and I am keeping my rests to 1 minute or less because I’m currently cutting. I do 20-30 minutes of cardio when I have time after my workout…so maybe 2-3 times per week? I don’t do a lot of cardio and I see better results without much of it.
Monday – Back & Biceps
Deadlifts – 8-10 x 3 (I usually also include a couple warm-up sets too)
Pull-ups – As many as I can do x 3
Barbell Bent Over Rows 8-10 x 3 supersetted with Straight Barbell Curls 8-10 x 3
Lat Pull-Downs 8-10 x 3 supersetted with Dumbbell Curls 8-10 x 3
Seated Low Cable Rows 8-10 x 3 supersetted with Hammer Curls 8-10 x 3
And I like to finish off with bicep curl dropsets on the cables. 8-10 x 3 (no rest between sets and reducing weight for each set).
Tuesday – Shoulders and Abs
Standing Military Press – 6-8 x 3
Seated Single Arm Dumbbell Press – 8-10 x 3
Lateral Raises – 8-10 x 3
Rear Delt Machine 8-10 x 3 supersetted with Front Raises 8-10 x 3
Weighted Ab Pull-downs on Cable crossover machine – 12-15 x 3 (LOVE these! I am currently pulling 55-60kg on these. It’s best to go super heavy.)
Lower Ab Raises on Roman Chair, balanced on bench or on the ground – 12-15 x 3
Bicycles but only focusing on one side at a time – 15 x 3 each side
Planks (if I have time) – 1 minute x 3 (increasing time held if possible)
Wednesday – Cardio (HIIT)/Plyo day
Sprints on the treadmill or in the park followed by plyos. I do prefer to do my sprints outside because by actually propelling your own body, you’re obviously working harder.
Thursday – Chest & Triceps
Dips – To Failure x 3 (I do these unassisted and am busting out about 8-10 right now)
Dumbbell Bench Press – 8-10 x 3
Incline Dumbbell Bench Press – 8-10 x 3
Chest Flyes – 8-10 x 3
Tricep Overhead Rope Extension OR Skull-crushers 8-10 x 3
Cable Pull-down 8-10 x 3 (last set is a dropset, so 5 sets total, no rest between last 3 sets and decreasing weight each time).
Push-Ups – To Failure x 3
Friday – Legs & Glutes
Squats OR Leg Press if squat rack is taken :o( – 8-10 x 3
Romanian Deadlifts – 8-10 x 3
Walking lunges with barbell (as heavy as I can get over my head!) – 8 (lunge, pulse up and down x 3)
Leg Curl – 6-8 x 3
Leg Extension – 6-8 x 3
Hip Thrusters/ Weight Glute Bridge – 8-10 x 3
Weighted Hyper Extension (with emphasis on squeezing the glutes) – 8-10 x 3
And that’s it! If you have any questions please feel free to comment!