My routine
I said I would post a sample of my workout routine (designed by the two demons who call themselves my sons) so here it is. I left my weight numbers off because I don't want anyone thinking that those specific weights are what tehy should be doing. You have to work your way up to them. That, and I don't want all the young bucks out there laughing at me.
Week 1
Monday
Bench Press (5 reps) set 1 = xxxlbs/set 2 = xxx+5lbs/set 3 = xxx+15lbs
Overhead Press (5 reps) set 1 = xxxlbs/set 2 = xxx+10lbs/set 3 = xxx+15lbs
Inclined barbell (10 reps) 4 sets at xx weight
Seated row (10 reps) 4 sets at xx weight
Dips (10 reps) 2 sets
Chinups (10 reps) 2 sets
Preacher Curls (10 reps) at xx weight
Tuesday
Cross Fit
Wednsday
Cross Fit
Thursday
Rest
Friday
Squats (5 reps) set 1 = xxx lbs/set 2 = xxx+10lbs/set 3 = xxx+20lbs
Dead Lifts (5 reps) set 1 = xxx lbs/set 2 = xxx+5lbs/set 3 = xxx+15lbs
Leg press with calf extensions (10 reps) 4 sets at xxx lbs
Lunging Bus Driver (10 reps) 4 sets at xx lbs
Power Good Morning (10 reps) 3 sets at xx lbs
Roman Chair (10 reps) 3 sets at xx lbs
ABS (20 reps) your choice
Saturday
Cross Fit
Sunday
rest
This is the first week of 4; the next two weeks are the same exercises with heavier weight and less reps. Week 4 is deload week with less reps and less weight. Of course warm-up and stretch before starting the workout and run/eliptical/bike for desert. Overall takes about an hour.
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Originally Posted by dmp
