If I can't get to my local gym, I can work out on the garage in our little home gym but personally, I am more focused and hard-working away from home. I would like to get to the gym around 3 or 4 times a week. Recently, I've only had time for around 2 or 3 so I try to make each workout count.
This is the workout I did today in the gym - it usually takes around an hour - I don't loiter, I move quickly from one set to another.
Warm up -
3 minutes on the Rowing Machine
2 1/2 minutes above 35 s/p/m
1/2 a minute at above 40 s/p/m
I like the rower because it is a total body warm up, using every muscle.
I don't do more than 3 minutes, just enough to get hot,
out of breath and sweaty.
Dynamic Stretches -
I do some shoulder and hip dynamic stretches before I start lifting any weights
Resistance work -
I start with arms
At the moment, I'm a big fan of Dragan Presses
You have to pick a weight you can do 100 with. It's hard so I always start with these rather than ending with them.
100 x 9kg Dragan presses - no rest
This normally knackers out my arms so I move onto legs.
12 reps x 25kg bar bell squats
followed straight away by 10 Bulgarian split squats on each leg
30 second rest between sets - 3 sets
3 sets of 25kg deadlifts
Next I move onto chest and back
3 sets of 8 reps of 14kg dumb bell chest press
30 second rest between sets
3 sets of 10 reps of 20kg bent over bar bell rows
3 sets of 8 reps 8kg flys
Mix in some abs
Twisted sit ups - 26
fast up - super slow down sit ups - 8
Arms have had a rest by now so I do 3 supersets of
8 reps 6kg shoulder raises (bent over lat raises, front or lat shoulder raises)
supersetted with 10 reps of 6kg triceps kickbacks
30 seconds rest beween sets - 3 sets
8 reps 17.5kg triceps pull down on the cable machine
supersetted with 8 reps of 12.5kg bicep curls on the cable machine
30 seconds rest between sets - 3 sets
Body weight dips - 2 sets of 6
Chin ups - 10kg assistance - 2 sets of 6
Hamstring bridges on stability ball - 2 sets of 20
Back extensions on stability ball - 2 sets of 20
Ab crunches on stability ball - 2 sets of 20
A variety of developmental and maintenance stretches depending on what was worked really hard today.
There are a lot of exercises here and sometimes I don't do all of them and sometimes I mix in some machines instead of free weights.
This is basically the workout I am doing at the moment but I am upping the weights often.
I recently upped the weights significantly and dropped the reps - meaning less time spent on each set and more progression and adaptation - better results!
Perhaps in a few weeks this will become stale and I will mix it up with something different.
When I change my workout significantly, I'll post the changes.
I'll also post the workout I do at home in the garage - as that is more of a Tabata style workout and it uses kettle bells as well.
Hope you find this interesting and/or useful.