New Workout – New Challenge

I am changing my workout again for next week, making it tougher and more challenging. Have a look below;

Mon, Wed & Fri – Strength Training

  • Weighted Crunch (upper abs) 12x
  • Bent-Knee Pull In (lower abs) 12x
  • Double Crunch with Cross (oblique) 12x
  • Two-Point Bridge (transverse abdominis) 5x
  • Superman (lower back) 12x

Combining upper and lower body moves together

  • Squat with Side Raise (glutes & shoulders) 12x
  • Pile Squat with Bicep Curl (hamstrings & biceps) 12x
  • Push Up (chest) 12x
  • Fly (chest)
  • Bench Press (chest)
  • Bent Over Flyes (back) 12x
  • Tricep Dip (triceps) 12x

I am planning to do this workout for the next three weeks incorperating the overloading principle into this so that each workout will have a slight twist to it.

WEEK 1:  dumbbell weight = 13kg (28.6lbs)

Mon: With stretches in between exercises, taking 45 minutes  

Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)

Fri:  Without stretches in between exercises, taking 25 minutes (still stretching before)

WEEK 2:  dumbbell weight = 18kg (39.6lbs)

Mon: With stretches in between exercises, taking 45 minutes  

Wed: Without stretches in between exercises, taking 30 minutes (still stretching before)

Fri:  Without stretches in between exercises, taking 25 minutes (still stretching before)

WEEK 3: dumbbell weight = 18kg (39.6lbs)

Mon:  undecided

Wed: undecided

Fri: undecided

If anyone has any suggestions for my overloading during the third please drop it into a comment. It will be appreciated and most welcome.

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4 Responses

  1. You are a machine!!! Keep it up Andrew, as I get closer to the end of my Belly Off program, I’ll be looking at what you’re doing as examples. Thanks for sharing!

  2. Hi Steve, get your hands on a copy of the Men’s Health Home Workout Bible it is an awesome resource, a true investment. I use it to put all my workouts together.

    Take care,
    Andrew

  3. I was just looking at a copy of that at the store the other day. If I remember correctly, it has Brady Quinn & LeBron James workouts in it. And those are two guys who play for Cleveland (my hometown) sports teams.

    Also, I wanted to let you know that I’ve been seeing and hearing more about how stretching before a workout is bad. Everything I’m seeing says that stretches should be saved for cool down periods. Let me see if I can find the resources I was talking about and I’ll send them to you.

    TC

  4. Hi Steve, yeah the Brady Quinn & LeBron James workouts are solid.

    (“if you want I can scan them for you and email them to you, but don’t tell any one!”, whispered Andrew. 🙂 )

    Let me know what you find out about stretching before workouts, I’ll start doing some digging tonight too.

    Take care,
    Andrew

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