jacob wrote: ↑Fri Aug 03, 2018 3:52 pm
I sold off my 32kg's a few years ago so all I got left is one 24kg.
This is one of the benefits of still having a job is that they provide a great gym facility with all the equipment I could wish for right onsite where I can go on my lunch to also save time at a great price.
I'll have to build up somewhat of a home gym by finding good deals on some equipment before I finally FIRE.
This is my current workout regiment:
Monday(Back):
Exercise Sets Reps Notes
Pullups 5 20/15/12/10/10 Superset
Pushups 5 20 each Superset
Wide Grip Lat Pulldown 4 12 each
Hammer Strength Row 4 12 each
One-Arm Row 4 12 each
Back Hyperextensions 4 25/20/15/15 Weighted If You Can
Plank 3 60 secs
Hanging Leg Raises 3 12
Side Plank 3 60 secs
Tuesday(Chest):
Exercise Sets Reps Notes
Bench Press 4 12-10-8-6 Go Up In Weight Each Set
Bench Press 4 4 Heavy Weight
Incline Bench Press 4 12
Hammer Strength Bench Press 4 15
Weighted Dips 4 10 Superset
Standing Cable Flys 4 12 Superset
Wednesday(Legs):
Exercise Sets Reps Notes
Leg Presses 1 Failure Strip Set
Leg Extensions 3 20 Superset
Leg Curls 3 20 Superset
Standing Calf Raise 3 20 Superset
Plank 3 60 secs
Hanging Leg Raises 3 12
Side Plank 3 60 secs
Thursday(Shoulders):
Exercise Sets Reps Notes
Military Press 7 10-8-6-5-4-3-3
Arnold Press 4 12
Barbell Shrugs 4 12
Lateral Raise 3 12 Superset
Front Raises 3 12 Superset
Rear Delt Flys 3 12 Superset
Friday(Arms):
Exercise Sets Reps Notes
Barbell Curl 3 10
Skull Crushers 3 10
Preacher Curls 3 10 Superset A
French Curls 3 10 Superset A
Hammer Curls 3 10 Superset B
Triceps Rope Pressdown 3 10 Superset B
Wrist Curls 3 20 Superset C
Reverse Wrist Curls 3 20 Superset C
Plank 3 60 secs
Hanging Leg Raises 3 12
Side Plank 3 60 secs
I add cardio as time permits, generally since Tuesday and Thursday are quicker I manage to get at least 30 minutes of cardio in on these days. The other days I manage to maybe get 15 minutes in on a good day. I do walk during my work breaks so thats about 30 minutes of vigorous walking Monday through Friday. I try to use free weights over machines whenever possible to lower my reliance on expensive equipment I wouldn't want to have to buy when no longer enjoying the work amenities.
The whole program takes me about 1.5 hours a day for those days. If I weren't already on a pretty serious regiment I would love to join the challenge, but I'm going to keep trucking.