The Current Regimen

Not that anyone asked, but here’s my usual weekly regimen:

Monday/Wednesday/Friday:

  • dumbbell chest press – 55lbs – 1×12, 2×10
  • dumbbell reverse curls – 45lbs – 3×12
  • dumbbell incline press – 55lbs – 3×10
  • dumbbell curls – 45lbs – 3×10
  • dumbbell incline press – 55lbs – 3×10
  • barbell curls – 65lbs – 3×10
  • dumbbell should press – 50lbs – 3×10
  • pec fly – 175lbs – 3×10
  • ab solo – 3×30
  • exercise ball sit-ups – approx 3×20
  • planks – 3x20secs
  • leg lifts – approx 3×15
  • leg raises – 3x 20secs
  • bicycle curls – approx 3×12
  • pull-ups – 3×7
  • barbell squats – 135lbs – 3×10
  • additionally, I will randomly do some random pec or tricep exercises if I have extra time
  • Bicycle to/from work – about 8 miles
  • Occasionally run or walk during lunch hour

If I can’t make it to the gym, I do a reduced weights/core workout using 35lb dumbbells, and an exercise ball.

Tuesday/Thursday/Saturday:

  • exercise ball sit-ups – approx 3×20
  • planks – 3x20secs
  • leg lifts – approx 3x15secs
  • leg raises – 3x 20secs
  • bicycle curls – approx 3×12
  • push-ups – 3×30
  • Yoga – 15-30mins
  • Run – 4-12 miles depending on the day, whether I’m training for a competition and the weather
  • Bicycle to/from work – about 8 miles
  • Occasionally run or walk during lunch hour
  • I may replace my Saturday runs with a long bike ride.

Sunday:

  • Long Run – 6 to 23├é┬ádepending on the day, whether I’m training for a competition and the weather

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