My Workout Routine
I was never really a frequent gym attendee, but when I have time to do so (like summer) I don't go all hardcore on the routines. As always, taking ideas from other athletes, I came up with my own customized work out that gives me more strength and maintains my speed. I don't have the knowledge to do a full on overall workout, so I might not do any leg stuff or shoulder work.
Make sure you do some stretches before you work out.
At the Gym
Since I am very busy with other things in my life, I TRY to workout at least 3 to 4 times a week. The first two days I do regular sets with weight I can constantly lift/pull. The other two days, I use heavier weights with a decreasing number of reps on each set. Every workout session I do cardio. Mainly on a treadmill for 15 min.
Day 1
- Bicep
- Preacher Curls 10x3
- Standing Dumbbell
Curls 10x3
- Rows 10x3
- Back
- back extension 10x3
- Abs
- Crunches 30x3
- Cardio
- Treadmill 15 min.
Day 2
- Triceps
- Pulldowns (cable machine) 10x3
- Tricep Extension 10x3
- Chest
- Incline Press 10x3
- Flys 10x3
- Cable Crossovers 10x3
- Push ups 20x3
- Abs
- Crunches 30x3
- Cardio
-Treadmill 15 min.
Day 3
- Bicep
- Preacher Curls reps=10,8,6
- Standing Dumbbell Curls reps=10,8,6
- rows reps=10,8,6
- Back
- back extension reps=10,8,6
- Abs
- Crunches 30x3
- Cardio
- Treadmill 15 min.
Day 4
- Triceps
- Pulldowns (cable machine) reps=10,8,6
- Tricep reps=10,8,6
- Chest
- Incline Press 10x3
- Flys reps=10,8,6
- Cable Crossovers reps=10,8,6
- Push ups 20x3
- Abs
- Crunches 30x3
- Cardio
-Treadmill 15 min.
No Weights
At times, I'm not able to go to the gym because I can't afford it. So I try to keep up a workout routine 3-4 times a week at home. I usually like to work on upper body stuff cause I do a lot of leg work during other activities such as gymnastics. Here at home, I don't have any weights so upon some research, I found a few things I can do in the comfort of my own home.
Daily
- Push ups 20x3
- Hindu push ups 20x3
- Crunches 40x3
- Dips 20x3
Now this by all means is not an expert's advice. This is my own workout routine. It may not be the best or right type of workout, but it's what I do. Consult other sources to help build your routine.
Stay healthy. ^_^
Jay