here’s the typical workout i do 5 days/wk. i’m no expert, but it’s given me some very visible and tangible results.
i want to note that i don’t work my legs, at least not yet. carrying around 300+lb for years means my legs are pretty dang strong.
STRETCH – always stretch! i do some quick stretching before i warm up
WARM UP – i walk at a brisk pace on the treadmill for 3-5min
STRETCH – i spend about 10min stretching. i stretch my legs very well, my back, triceps, hips, neck and forearms.
RUN – 3 days /week i run 1.5-2 miles at this point in the workout. the other 2 days i do a tabata run- 30 seconds at a very fast pace, 30 seconds rest, 10 cycles of run/rest. this interval training does wonders for your stamina and speed. typical treadmill speed for the 1.5-2mi run is somewhere between 6.5 and 7mph. i do my tabata runs at 1-2% incline and at 8mph.
LIFTING – i’ll break up the lifting into individual exercises
SEATED CURLS – 25lb dumbbells, 10 reps each arm, 3 sets
DUMBBELL SHOULDER PRESS – 25lb dumbbells, 10 reps, 3 sets
note – i do a set of curls, immediately go into a set of shoulder presses, rest 10 counts, then do another set etc for a total of 3 sets
TRICEP EXTENSION (MACHINE) – 100/110/120lb, 10 reps, 3 sets (increase the weight 10lb each set)
BENCH PRESS – i use a plate loaded machine for this one. don’t know what it’s called specifically, but it gives some lateral motion that a bar doesn’t. when lowered your hands are farther apart than when raised. 35/40/45lb, 10 reps, 3 sets (increase the weight 5lb each set)
ROW – i vary between the machine and bent over dumbbell rows. machine? 100lb, 10 reps, 3 sets. bent over? 45lb dumbbell, 10 reps, 3 sets each arm
SHOULDER RAISES – 50lb dumbbell in each hand, 10 reps, 3 sets
SIT UPS – i use the sit up bench and do 50 sit ups, hands behind head with fingers interlocked. then i do 30 more with alternating twists at the top
OBLIQUE MACHINE – 72lb (weird i know..) 15 reps, 2 sets each direction
RUN – lastly i bang out another 1mi or so on the treadmill at a fairly easy pace, usually about 6mph
youtube is a great resource for learning about these exercises and more. proper form, especially when using free weights, is very important. check out the videos at ScottHermanFitness for some great info on form and good ideas.
every now and then i add an exercise to this routine or shake it up a bit. i never do them in the same order. soon i’m going to change things up a bit so my body doesn’t get complacent and my workouts remain productive.
i’ve seen good results in the mirror and have had to up the reps and weight over the last few weeks to keep up with the increased strength.
try it out, be careful, and have fun!