I designed my workout to basically fit around a schedule that gets me quickly through working out, while at same time hits the areas I want to maintain for strength and tone. I'm middle aged and basically want to keep tone and strength maintained. For me at least it works pretty well. It goes accross many days of the week but only 45 minutes to 1 hour per day. For the lifting part, it is based around super setting to maximize time and intensity. The focus of the weights is arms. shoulders and chest.
My work out is early in the morning before the day starts and is all peformed in a home gym. This works best for me. The excercises are all super sets idicated by the "/" next to them:
All days start with a full set of body stretches
All weight excercises are in 3 sets with reps of 8 to 10. (as I build and get stronger the reps get higher which at that point I add more weight to bring them back down).
Tuesday:
Bent Barl Curl / Tricep Pushdowns
Standing Dumbell Curls / Lying Tricep Extensions
Dips / Wide grip pull ups
Wednesday:
Situps
Leg raisers
Treadmill
Thursday:
Bench Press / Military Shoulder Bent Over Rows / Shoulder Shrugs
Bent Barl Curl / Tricep Pushdowns
Standing Dumbell Curls / Lying Tricep Extensions
Friday:
Situps
Leg raisers
Treadmill
Saturday:
Bench Press / Military Shoulder Bent Over Rows / Shoulder Shrugs
Concentrated Curls / Dips
Side Laterals / Forearm Curls
Flat Bench Dumbell Flys
Sunday:
Situps
Leg raisers
Treadmill
Monday:
Too rough to get up so I'm off!
Basically the work out is a balanced body workout. For someone in thier middle ages, this is a great workout that keep then strong, flexible and toned.
Arbitrarily I throw in or substitute excercises with others.
For illustrations and descriptions of the weight training exercises,
please go to the following page:
Weight lifting exercises
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