FAVORITE EXERCISES
These are the exercises I like to pull from when I go to the gym.
To start it all depends how many days a week you want to go to the gym, how hard you want to work and how you choose to balance a lifting program into your life. I budget about an hour to an hour and a half at the gym, this gives me ample time to train.
All lifts should be done with a weight you feel comfortable with and are able to activate the muscle throughout the lift. Think of it as constantly flexing.
The mind muscle connection is one of your most important tools when training, always be sure to keep the rest of the body activated and the core lifted.
Form is the other most important part of training, if your unsure of form I would suggest asking a trainer a few questions or research heavily online.
Another note, I really like to train with supersets and circuits. Anything to keep moving and create a muscle pump. You shouldn't feel totally gassed and be breathing to hard, just keep the muscles hot and full of fluid. Rest when you need.
I'm no professional when it comes to training routines, I just train what I like and it's worked for me.
I hope that in sharing what I've learned it can help you be the best you, a strong confident shredder ready to excel in any life path you choose.
You don't have to be a pro athlete to be strong and conditioned like one.
"There's a million ways to structure a training routine, here's three."
Split routine
One muscle group per day. This is a body building method that gives you something to train pretty much everyday of the week. It's great to add more control and stability to your moves as it focuses on isolation exercises.
You will absolutely hammer the muscle group, using 4-5 exercises with different set and rep ranges.
Muscle pump is the goal.
Double up - Push / Pull
This option focuses on two body parts per session, example would be chest and back. A push and a pull.
Full body training
This is more of a 1 day on 1-2 day off plan. Focus on the main lifts, squat, bench press, bent over row/deadlift, standing barbell shoulder press. This will increase your size and overall power.
Split routine
One muscle group per day. This is a body building method that gives you something to train pretty much everyday of the week. It's great to add more control and stability to your moves as it focuses on isolation exercises.
You will absolutely hammer the muscle group, using 4-5 exercises with different set and rep ranges.
Muscle pump is the goal.
Double up - Push / Pull
This option focuses on two body parts per session, example would be chest and back. A push and a pull.
Full body training
This is more of a 1 day on 1-2 day off plan. Focus on the main lifts, squat, bench press, bent over row/deadlift, standing barbell shoulder press. This will increase your size and overall power.
"Discipline, focused training sessions and consistency are the keys to success."
Chest
Bench press - Heavy, 3 sets of 12 reps or 5 sets of 5 reps.
Dumbbell flyes - Medium weight, 3 sets of 12 reps.
Cable flyes - Light weight, focus on muscle activation. 3 sets of 15-20 reps.
Push ups
Shoulders
Overhead dumbbell or barbell shoulder press - Heavy, 3 sets of 12 reps or 5 sets of 5 reps.
Shoulder lateral raises - medium/light 3 sets of 15 reps.
Bent over or seated rear delt flyes - 3 sets of 15 reps.
Superset with front plate raises, medium/heavy weight.
Back/Lats
Bent over barbell row - Medium weight, 3 sets of 12 reps or 5 sets of 5 reps.
Dumbbell row - Medium weight, 3 sets of 12 reps.
Lat pull downs - Medium weight, 3 sets of 15 -20 reps
Pull ups - 3 sets of 5 - 8 reps. Use a band to assist if needed.
Abs
The glute/ham developer is amazing for abs.
V-ups
Leg raises
Hanging leg raises
Legs
Perform one main leg lift before every second training session.
The beauty of most leg training is that it involves fully body and core.
These exercises will help build overall strength and mass.
3 sets of 12 reps lighter weight or 5 sets of 5 reps heavy weight
Front squats
Back squats
Deadlifts
Cleans
Snatches
Sled pushing
Lunges
Single leg squats
Wall balls
Cardio
30-40 mins of early morning fasted cardio before breakfast can be very beneficial to cutting down on fat.
Mountain biking is my main choice for cardio in the summer, it's great as you can train high intensity intervals or mellow constant state cardio.
Rowing machine
Ski erg
Chest
Bench press - Heavy, 3 sets of 12 reps or 5 sets of 5 reps.
Dumbbell flyes - Medium weight, 3 sets of 12 reps.
Cable flyes - Light weight, focus on muscle activation. 3 sets of 15-20 reps.
Push ups
Shoulders
Overhead dumbbell or barbell shoulder press - Heavy, 3 sets of 12 reps or 5 sets of 5 reps.
Shoulder lateral raises - medium/light 3 sets of 15 reps.
Bent over or seated rear delt flyes - 3 sets of 15 reps.
Superset with front plate raises, medium/heavy weight.
Back/Lats
Bent over barbell row - Medium weight, 3 sets of 12 reps or 5 sets of 5 reps.
Dumbbell row - Medium weight, 3 sets of 12 reps.
Lat pull downs - Medium weight, 3 sets of 15 -20 reps
Pull ups - 3 sets of 5 - 8 reps. Use a band to assist if needed.
Abs
The glute/ham developer is amazing for abs.
V-ups
Leg raises
Hanging leg raises
Legs
Perform one main leg lift before every second training session.
The beauty of most leg training is that it involves fully body and core.
These exercises will help build overall strength and mass.
3 sets of 12 reps lighter weight or 5 sets of 5 reps heavy weight
Front squats
Back squats
Deadlifts
Cleans
Snatches
Sled pushing
Lunges
Single leg squats
Wall balls
Cardio
30-40 mins of early morning fasted cardio before breakfast can be very beneficial to cutting down on fat.
Mountain biking is my main choice for cardio in the summer, it's great as you can train high intensity intervals or mellow constant state cardio.
Rowing machine
Ski erg
