Day 1 workout
I’ve decided to split my workouts into 3.
Day 1 - Chest, biceps, triceps.
Day 2 - Back, shoulders.
Day 3 - Legs.
I’m going to alternate days of lifting weights with swimming. So my routine will be like this.
Day 1 - Swim - Day 2 - Swim - Day 3 - Swim - Day 1…
These workouts are quite fast this way, and by exercising every day this should help stimulate my metabolism into helping burn fat more effectively.
[Weight today 92.2kgs on electric scales]
Today was day 1. The routine was:
CHEST
Warmup - machine incline press
2 sets x 20 reps, 10 kgs.
Exercise 1 - machine incline press
4 sets x 12 reps, 15kgs/20kgs/25kgs/30kgs.
Exercise 2 - incline dumbbell curl
3 sets x 12 reps, (per arm) 7kgs/9kgs/11kgs.
1 set x 6 reps, 12kgs.
BICEPS
Warmup - standing cable curls
2 sets x 20 reps, 5kgs
Exercise 1 - standing cable curls
4 sets x 12 reps, 10kgs/15kgs/20kgs/25kgs.
Exercise 2 - standing individual arm cable curls.
3 sets x 12 reps, 4kgs, 4kgs, 6kgs.
1 set x 8 reps, 6kgs.
TRICEPS
Warmup - cable rope extension + overhead cable rope extension (supersetted, as I find I get a really good pump with not much weight which doesnt make my joints ache)
2 sets x 20 reps, 5 kgs.
Exercise 1 - as warmup
4 sets x 12 reps (+ 6 - 8 reps), 10kgs (+5kgs)/15kgs (+5kgs)/20kgs (+5kgs)/25kgs (+5kgs).
Exercise 2 - dips on machine. set weight on a cable to offset body weight. higher weight is easier.
4 sets x 12 reps, 50kgs/45kgs/40kgs.
1 set x 8 reps, 35kgs.
Wasn’t really pusing it today, as it’s been 12 days since my last workout, so I want to ease into again. I notice if I push it too hard too soon, I do get injured, which never used to happen before in my early 30’s.
A.