New workout routine – 7/15/12

I started the new workout routine last week and I’m really enjoying the exercises that are part of it. As most of you know, my husband and I do pretty much traditional bodybuilding splits only. This is what we like, this is what works for us so we’re sticking to it! 
There are many people that think what they do in the gym (or outside the gym) is superior to everybody else’s workouts. That to me is a cultish attitude and it doesn’t go well with me. I’m at a point in my life where I don’t care what everybody else is doing as long as they’re moving! Anything beats the heck out of not working out. 
The main thing is to find what works for you and what you like so that you can stick to it. If you like to run, then run! If you like to do jumping jacks for your workouts… then do that! Zumba? Crossfit? Be my guest! 

Life would be too boring if we all did the same thing or look the same way. So do what you enjoy and don’t judge the rest that are busy doing what they enjoy. In this day and age where obesity is rising we should admire anybody that is doing some kind of sport/workout and not criticize them. Don’t bring down the people that are doing good things. Let them set an example to the ones that need to change their life style.

P I N_______I M A G E

What are you doing these days that keep you motivated? Have you found something that will make you stick to it? 
My workout for the next few weeks: 

We try to hit each body part about every 4-5 days and we rotate different body parts hitting them twice per week.  So we do routine A the first week, then routine B then second week, then back to A. 


Week 1 (A): 
Sun – Chest, Back & Bis
Mon – Legs & Tris
Tue – Off
Wed – Shoulders & Bis
Thur – Chest & Back 
Fri – Off
Sat – Off


Week 2 (B)

Sun – Legs, Shoulders & Tris
Mon – Chest & Back
Tue – Off
Wed – Shoulders & Bis
Thur – Legs & Tris
Fri – Off
Sat – Off


Chest
Dumbbell Bench – 50 lbs x 8 x 1, 55 lbs x 5 x 2 (finally lifting 55 lbs dumbbells! woot woot!)
Pec Dec Fly – 70 x 8 x 3
Back
Rack Pulls – Starting weight was 255 lbs x 8 x 3. I’m increasing 5 lbs each workout. Today I lifted 265 lbs x 8 x 3
Hammer Pulldown – 110 lbs x 10 x 3
Back Extensions (no weight… nice and slow)
Biceps
Seated Dumbbell Curls – 30 lbs x 8 x 3
Hammer Preacher – 45 x 8 x 3
High Pulley Cable Curls (one arm at the time) – 30 x 10 x 3
Legs
Leg Presses (feet high and wide) – 320 lbs x 10, 340 x 8x 360 x 6
Kneeling Leg Curl – 25 lbs x 8 x 3
Calves (flavor of the day)
Shoulders
Arnold Presses – 30 lbs x 7 x 3
Seated Barbell Presses – 60 lbs x 8 x 3 (no back support though)
Cable Rear Lateral Rise – 20 lbs x 10 x 3
Triceps
Smith Machine Close Grip – 110 lbs x 8 x 3
Hammer Tri Dip – 140 lbs x 8 x 3
Kickbacks – 15 lbs x 10 x 3

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  • 07/24/2012 - 1:12 pm

    Wm Roy - So are you doing a 6 day split or are you combining some of these?

    Have a blessed day!
    RoyReplyCancel

    • 07/24/2012 - 2:05 pm

      Ana C. - Hi Roy! I should’ve put that in the blog so I updated it. We do a 4 day routine due to work schedules but it can easily be split into 5 or 6.

      Thanks! I have a blessed day too!ReplyCancel

  • 10/17/2012 - 12:45 pm

    Tracey - Just wanted to say this is super helpful. I just started lifting at my local gym and loving it! Just curious, what does 110 lbs x 8 x 3 mean? Does that mean weight is 110lbs, do it for 8 reps then rest then do it for 3 reps? Thanks for the great ideas!ReplyCancel

    • 10/17/2012 - 12:56 pm

      ana @ fit, fun & delish! - Hi Tracey, yes, the weight is 110 lbs for 8 reps and 3 sets of this. I usually rest about 60 to 90 seconds in between sets. The weight would be different for you of course but the program could be followed. Enjoy your time in the gym!ReplyCancel

  • 10/19/2012 - 8:00 am

    Tracey - Thanks Ana for answering me back! Please post more stuff like this, very informative:)ReplyCancel

    • 10/19/2012 - 9:36 pm

      ana @ fit, fun & delish! - You’re very welcome Tracey! I will definitely post when I change my workout routine next. Thanks for your comment!ReplyCancel

  • 11/06/2012 - 1:47 pm

    Tracey - Hey Ana,
    I’m going to shoot you an email because I have some more questions if you don’t mind answering:)ReplyCancel

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