Wednesday Weight Lifting Routine
[Edited: Public effective July 16, 2010]
Wednesday: My theory has always been that Wednesday is a good day for a lighter workout (so as to allow for more muscle recovery). The problem is, it is frequently a day where I end up with more time at the gym.
My current theory, then, will be to include more exercises and more reps. The exercise to really push in terms of weight will be the Goblet Squat - but with the twist of trying to move up to a higher weight.
Superset 1: (A) Cable Face Pull w/ Extended Rotation 5 x 5; (B) Wood Chopper 5 x 5 - Right; (C) Wood Chopper 5 x 5 - Left
Superset 2: (A) Cable w/ lateral rotation 5 x 5 - Right (B) Cable w/ lateral rotation 5 x 5 - Left
Superset 3: (A) Closed Grip Pulldown 5 x 5; (B) Standing Dumbbell Overhead Press (With Dumbbells Facing In) 3 x 10
Superset 4: (A) Goblet Squat (Light) 3 x 12; (B) Swiss Ball Dumbbell Pullover 3 x 8
Superset 5: (A) Goblet Squat (Medium) 5 x 5; (B) Pushups 5 x 10
Superset 6: (A) Goblet Squat (Heavy) 3 x 8; (B) Forearm Plank 3 x 10 breaths
This routine ended up being completely brutal. In all it took about 1-hour and it was an hour of constant work. By the time I got to 5 & 6, I was completely dead and had to slow down a bit just to function.
On the other hand, I really pushed myself, and I included some exercises I don't normally do.
[Edited 8/19/10 to change superset 3 so the pulldown to 5 x 5 and to replace the lunges with 5 x 5 dummbell overhead press]
Wednesday: My theory has always been that Wednesday is a good day for a lighter workout (so as to allow for more muscle recovery). The problem is, it is frequently a day where I end up with more time at the gym.
My current theory, then, will be to include more exercises and more reps. The exercise to really push in terms of weight will be the Goblet Squat - but with the twist of trying to move up to a higher weight.
Superset 1: (A) Cable Face Pull w/ Extended Rotation 5 x 5; (B) Wood Chopper 5 x 5 - Right; (C) Wood Chopper 5 x 5 - Left
Superset 2: (A) Cable w/ lateral rotation 5 x 5 - Right (B) Cable w/ lateral rotation 5 x 5 - Left
Superset 3: (A) Closed Grip Pulldown 5 x 5; (B) Standing Dumbbell Overhead Press (With Dumbbells Facing In) 3 x 10
Superset 4: (A) Goblet Squat (Light) 3 x 12; (B) Swiss Ball Dumbbell Pullover 3 x 8
Superset 5: (A) Goblet Squat (Medium) 5 x 5; (B) Pushups 5 x 10
Superset 6: (A) Goblet Squat (Heavy) 3 x 8; (B) Forearm Plank 3 x 10 breaths
This routine ended up being completely brutal. In all it took about 1-hour and it was an hour of constant work. By the time I got to 5 & 6, I was completely dead and had to slow down a bit just to function.
On the other hand, I really pushed myself, and I included some exercises I don't normally do.
[Edited 8/19/10 to change superset 3 so the pulldown to 5 x 5 and to replace the lunges with 5 x 5 dummbell overhead press]