These are suggestions of workouts, following what I do in a typical week at the gym. I plan to add more as time goes on. Let me know what you like and what works for you!
Let me start by telling you that when I work out with weights, I follow the PUSH-PULL Workouts. Push-Pull Workouts are defined as the following: PUSH workouts exercise the upper body where you push the weights away. The opposite of the Push is the PULL workout: designed to exercise the upper body by pulling weight toward you. Legs and abs are worked out on an entirely separate day 😉 This is a 3 day, all over body workout.
I like these workouts because you can totally tax the areas of the body that you are working on that day, without the worry of overuse and not having enough recovery before working that same area again.
Also, be sure to get a minimum of 30-45 minutes of cardiovascular exercise 3-4 times a week. It can be from aerobics classes, elliptical machines, treadmills, dancing, swimming, biking…any form that you can imagine.
The following is an example of what I do, and the exercises can be switched out with others that work the same muscle group to find the ones that work for you. Not all exercises work for everyone, so I will try and post the different variations as well. (email me for explanations to exercises at fitclean@gmail.com)
Monday: Chest, Shoulders, Triceps (in this order..biggest muscle group to smallest)
Chest:
- dumbbell incline bench press
- Machine chest flye
Chest variations include: push-ups, machine chest press, dumbbell flye, cable crossover.
Shoulders:
- Bar upright row
- Dumbbell shoulder press
Shoulder variations include: cable front raise, cable woodchopper, bar upright row, dumbbell lateral raise.
Triceps:
- Seated tricep extension
- Overhead bar press
Tricep variations include: parallel bar dip, machine tricep extension, bench dip, cable triceps overhead extension.
Wednesday: Back and Biceps (in this order).
Back:
- Cable seated low row
- Machine lateral pull-down (works back and biceps!)
Back variations include: assisted pull up (another exercise that works back and biceps) barbell bent over row, seated reverse fly, single arm row.
Biceps:
- dumbbell bicep curl
- hammer curl
Bicep variations include: incline dumbbell curl, machine biceps curl, seated preacher curl.
Friday Legs:
- machine hamstring curl
- squats
- lunges
- calf raises on machine or step
There are so many variations to choose from for legs. Machine leg extension, deadlifts, side lunges, walking lunges, good mornings, weighted lunges with dumbbells, weighted squats with dumbbells…these are just a few!
Abdominals (every other day)
- crunches
- reverse crunches
- side crunches
Abdominal variations can include: sit-ups, weighted crunches, bicycle kick, hanging leg raise, and pulse ups.
Please contact me if you are looking for an online trainer or come meet me in person and work out with me at my gym.
Jessica
fitclean@gmail.com
Disclaimer: Please consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader. The information stated on this web blog is for information purposes only and I am NOT LIABLE for any losses or damages which may occur through your use of any information.
Fit & Clean 