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@practicaldreamerfitness
MIA
I apologize for being MIA for a while. I am going to try and post a few dozen workouts I’ve done since my last post. However, after covid hit, my gym closed down and my workouts became less standardized and routine so I didn’t write them down. My gym recently reopened and I’m getting back to it. Expect to see some changes in my workouts as I refine them further
Cardio
Let me start off by saying I hate cardio. I always have hated it, going back to running laps in school. When I first started going to the gym regularly I included only a bit of cardio because I was trying to gain weight and muscle. Over the years I’ve added a bit more cardio to my routine but its still been pretty minimal. I finally started to realize I need more cardio to boost my cardiovascular and pulmonary systems, as well as just my general stamina. I started considering adding jogging in the mornings to my routine and a close friend and former trainer of mine felt that it would be good for my goals as long as I don’t overdo it or marathon run.
On October 23 I went for my first real run in over a decade, I absolutely hated it. However, I plan to keep working it and incorporate it into my usual routine. I ran 1.2 miles in 18 minutes (not much to be proud of other then completing it). By the halfway point I wanted a car to hit me (joking). I have a whole new respect for people who run regularly or run marathons. The 1.2 mile distance is a specific circuit around my neighborhood that includes a lot of hills. We will see how it goes next week when I try to go more often
October 22, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 7 reps at 270 lbs
Set 3) 7 reps at 270 lbs
Set 4) 7 reps at 270 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Goblet Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 6 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing One Leg Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs on each leg
Set 2) 30 reps at 40 lbs on each leg
Set 3) 30 reps at 40 lbs on each leg
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 12 reps at 40 lbs
Set 2) 12 reps at 40 lbs
Set 3) 12 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 7 reps at 220 lbs
Set 3) 7 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 29 reps
Set 2) 34 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 42 reps
Set 2) 44 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 21, 2019 Workout
Routine D
Muscle Groups: Biceps, Triceps, Shoulders, Forearms
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 6 reps at 50 lbs Set 4) 7 reps at 50 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 12 reps at 10 lbs Set 2) 10 reps at 10 lbs
Set 3) 12 reps at 10 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Set 5) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 7 room length trips at 30 lbs
Set 2) 8 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Shoulder Press
Main Muscle: Shoulders
Set 1) 10 reps at 60 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 7 reps at 50 lbs
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 25 lbs Set 3) 7 reps at 25 lbs
Set 4) 7 reps at 25 lbs
Set 5) 6 reps at 25 lbs
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 8 reps at 10 lbs
Set 3) 8 reps at 10 lbs
Set 4) 6 reps at 15 lbs
Set 5) 6 reps at 15 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 7 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs Set 5) 7 reps at 15 lbs Exercise: Barbell Overhand Curl* Main Muscle: Forearms Set 1) 16 reps at 20 lbs Set 2) 20 reps at 20 lbs *I was unhappy with my form for this exercise so I reduced the weight a little and it improved
Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 36 reps at 40 lbs Set 2) 34 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 45 reps at 40 lbs Set 2) 49 reps at 40 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 18, 2019 Workout
Routine C
Muscle Groups: Chest, Shoulders, Triceps, Forearms, Core
Cardio Warm Up: 5 Minutes on the Bike at Resistance Level 12 for 1.36 miles
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 10 reps at 10 lbs Set 2) 11 reps at 10 lbs
Set 3) 11 reps at 10 lbs
Superset 1
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 7 reps at 50 lbs Set 4) 7 reps at 50 lbs +
Exercise: Bodyweight Pushup
Main Muscle: Chest
Set 1) 9 reps
Set 2) 9 reps
Set 3) 10 reps
Exercise: Flat Dumbbell Chest Press
Main Muscle: Chest
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 8 reps at 25 lbs
Set 3) 7 reps at 30 lbs
Set 4) 7 reps at 30 lbs
Exercise: Incline Dumbbell Chest Press
Main Muscle: Chest
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 8 reps at 25 lbs
Set 3) 6 reps at 30 lbs
Set 4) 6 reps at 30 lbs
Superset 2
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 25 lbs Set 3) 6 reps at 25 lbs
Set 4) 6 reps at 25 lbs Set 5) 7 reps at 25 lbs
+
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Cable Rear Delt
Main Muscle: Shoulders
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 7 reps at 100 lbs
Set 3) 7 reps at 100 lbs
Set 4) 7 reps at 100 lbs
Exercise: Barbell Wrist Curl
Main Muscle: Forearms
Set 1) 30 reps at 40 lbs
Set 2) 35 reps at 40 lbs
Exercise: Dumbbell Reverse Wrist Curl
Main Muscle: Forearms
Set 1) 42 reps at 40 lbs
Set 2) 45 reps at 40 lbs
Exercise: Cable Woodchop
Main Muscle: Core
Set 1) 7 reps at 50 lbs on each side
Set 2) 7 reps at 50 lbs on each side
Exercise: Kettlebell V-Up Kickout
Main Muscle: Core
Set 1) 12 reps
Set 2) 10 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 17, 2019 Workout
Routine B
Muscle Groups: Back, Shoulders, Biceps, Forearms, Core
Cardio Warm Up: 5 Minutes on the Bike at Resistance Level 12 for 1.38 miles
Superset 1 Exercise: Cable Row
Main Muscle: Back
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 110 lbs
Set 3) 7 reps at 110 lbs
Set 4) 7 reps at 110 lbs +
Exercise: Bent Over Dumbbell Fly
Main Muscle: Back
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 25 lbs
Set 3) 7 reps at 25 lbs
Set 4) 7 reps at 25 lbs
Superset 2
Exercise: Cable Lat Pulldown
Main Muscle: Back
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 8 reps at 70 lbs
Set 3) 6 reps at 75 lbs
Set 4) 7 reps at 75 lbs
+
Exercise: Reverse Cable Lat Pulldown
Main Muscle: Back
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 8 reps at 70 lbs
Set 3) 7 reps at 75 lbs
Set 4) 7 reps at 75 lbs
Exercise: Assisted Chin Up
Main Muscle: Back
Set 1) 6 reps with a neutral grip at 25 lbs
Set 2) 6 reps with an underhand grip at 25 lbs
Set 3) 6 reps with an overhand grip at 25 lbs
Exercise: Barbell Pullover
Main Muscle: Back
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 8 reps at 40 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 6 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 6 reps at 20 lbs
Set 5) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 6 reps at 50 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 7 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 7 room length trips at 30 lbs
Exercise: Dumbbell Side Lateral Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs
Set 4) 7 reps at 15 lbs
Set 5) 7 reps at 15 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Barbell Overhand Curl
Main Muscle: Forearms
Set 1) 18 reps at 30 lbs
Set 2) 22 reps at 30 lbs
Exercise: Barbell Wrist Curl
Main Muscle: Forearms
Set 1) 32 reps at 40 lbs
Set 2) 38 reps at 40 lbs
Exercise: Barbell Reverse Wrist Curl
Main Muscle: Forearms
Set 1) 46 reps at 40 lbs
Set 2) 48 reps at 40 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 27 reps
Set 2) 33 reps
Exercise: Kettlebell Russian Twist
Main Muscle: Core
Set 1) 22 reps at 30 lbs
Set 2) 26 reps at 30 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 15, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 7 reps at 265 lbs
Set 3) 8 reps at 265 lbs
Set 4) 7 reps at 270 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Goblet Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing One Leg Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs on each leg
Set 2) 30 reps at 40 lbs on each leg
Set 3) 30 reps at 40 lbs on each leg
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 12 reps at 40 lbs
Set 2) 12 reps at 40 lbs
Set 3) 12 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 7 reps at 220 lbs
Set 3) 7 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 30 reps
Set 2) 32 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 40 reps
Set 2) 44 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 14, 2019 Workout
Routine D
Muscle Groups: Biceps, Triceps, Shoulders, Forearms
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 6 reps at 50 lbs Set 4) 7 reps at 50 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 11 reps at 10 lbs Set 2) 10 reps at 10 lbs
Set 3) 10 reps at 10 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Set 5) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 6 reps at 10 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 5 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Shoulder Press
Main Muscle: Shoulders
Set 1) 10 reps at 60 lbs as a warm up
Set 2) 7 reps at 120 lbs
Set 3) 8 reps at 120 lbs
Set 4) 6 reps at 130 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 8 reps at 50 lbs
Set 4) 6 reps at 50 lbs
Set 5) 6 reps at 50 lbs
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 6 reps at 25 lbs Set 3) 7 reps at 25 lbs
Set 4) 6 reps at 25 lbs
Set 5) 5 reps at 25 lbs
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 8 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 6 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs Set 5) 6 reps at 15 lbs Exercise: Barbell Overhand Curl Main Muscle: Forearms Set 1) 18 reps at 30 lbs Set 2) 20 reps at 30 lbs Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 28 reps at 40 lbs Set 2) 35 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 42 reps at 40 lbs Set 2) 46 reps at 40 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 1, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 7 reps at 265 lbs
Set 3) 7 reps at 265 lbs
Set 4) 7 reps at 265 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs
Set 2) 30 reps at 40 lbs
Set 3) 30 reps at 40 lbs
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 10 reps at 40 lbs
Set 2) 10 reps at 40 lbs
Set 3) 10 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 7 reps at 220 lbs
Set 3) 7 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 26 reps
Set 2) 28 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 34 reps
Set 2) 36 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 30, 2019 Workout
Routine D
Muscle Groups: Biceps, Triceps, Shoulders, Forearms
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 7 reps at 50 lbs Set 4) 7 reps at 50 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 10 reps at 10 lbs Set 2) 10 reps at 10 lbs
Set 3) 10 reps at 10 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 6 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 7 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Shoulder Press
Main Muscle: Shoulders
Set 1) 10 reps at 60 lbs as a warm up
Set 2) 7 reps at 120 lbs
Set 3) 7 reps at 120 lbs
Set 4) 7 reps at 120 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 7 reps at 50 lbs
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 8 reps at 20 lbs Set 3) 8 reps at 20 lbs
Set 4) 6 reps at 25 lbs
Set 5) 6 reps at 25 lbs
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 8 reps at 40 lbs
Set 5) 8 reps at 40 lbs
Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 7 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs Set 5) 7 reps at 15 lbs Exercise: Barbell Overhand Curl Main Muscle: Forearms Set 1) 19 reps at 30 lbs Set 2) 19 reps at 30 lbs Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 30 reps at 40 lbs Set 2) 32 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 44 reps at 40 lbs Set 2) 48 reps at 40 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
Gym Closed
My gym was closed for close to a week due to repaving the parking lot
September 24, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 7 reps at 265 lbs
Set 3) 7 reps at 265 lbs
Set 4) 7 reps at 265 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 7 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs
Set 2) 30 reps at 40 lbs
Set 3) 30 reps at 40 lbs
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 10 reps at 40 lbs
Set 2) 10 reps at 40 lbs
Set 3) 10 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 7 reps at 220 lbs
Set 3) 7 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 24 reps
Set 2) 30 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 30 reps
Set 2) 36 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 23, 2019 Workout
Routine D
Muscle Groups: Biceps, Triceps, Shoulders, Forearms
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 7 reps at 50 lbs Set 4) 7 reps at 50 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 10 reps at 10 lbs Set 2) 10 reps at 10 lbs
Set 3) 10 reps at 10 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 6 room length trips at 30 lbs
Set 2) 5 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Shoulder Press
Main Muscle: Shoulders
Set 1) 10 reps at 60 lbs as a warm up
Set 2) 7 reps at 120 lbs
Set 3) 7 reps at 120 lbs
Set 4) 7 reps at 120 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 7 reps at 50 lbs
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 20 lbs Set 3) 7 reps at 20 lbs
Set 4) 7 reps at 20 lbs
Set 5) 7 reps at 20 lbs
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 7 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs Set 5) 7 reps at 15 lbs Exercise: Barbell Overhand Curl Main Muscle: Forearms Set 1) 18 reps at 30 lbs Set 2) 19 reps at 30 lbs Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 25 reps at 40 lbs Set 2) 31 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 35 reps at 40 lbs Set 2) 38 reps at 40 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 20, 2019 Workout
Routine C
Muscle Groups: Chest, Shoulders, Triceps, Forearms, Core
Cardio Warm Up: 5 Minutes on the Bike at Resistance Level 12 for 1.37 miles
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 8 reps at 170 lbs
Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 10 reps at 10 lbs Set 2) 10 reps at 10 lbs
Set 3) 11 reps at 10 lbs
Superset 1
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 7 reps at 50 lbs Set 4) 6 reps at 50 lbs +
Exercise: Bodyweight Pushup
Main Muscle: Chest
Set 1) 10 reps
Set 2) 9 reps
Set 3) 12 reps
Exercise: Flat Dumbbell Chest Press
Main Muscle: Chest
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 25 lbs
Set 3) 7 reps at 25 lbs
Set 4) 7 reps at 25 lbs
Exercise: Incline Dumbbell Chest Press
Main Muscle: Chest
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 25 lbs
Set 3) 7 reps at 25 lbs
Set 4) 7 reps at 25 lbs
Superset 2
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 20 lbs Set 3) 7 reps at 20 lbs
Set 4) 6 reps at 20 lbs Set 5) 7 reps at 20 lbs
+
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Cable Rear Delt
Main Muscle: Shoulders
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 7 reps at 100 lbs
Set 3) 7 reps at 100 lbs
Set 4) 7 reps at 100 lbs
Exercise: Barbell Wrist Curl
Main Muscle: Forearms
Set 1) 28 reps at 40 lbs
Set 2) 30 reps at 40 lbs
Exercise: Dumbbell Reverse Wrist Curl
Main Muscle: Forearms
Set 1) 32 reps at 40 lbs
Set 2) 39 reps at 40 lbs
Exercise: Cable Woodchop
Main Muscle: Core
Set 1) 7 reps at 50 lbs on each side
Set 2) 8 reps at 50 lbs on each side
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 25 reps
Set 2) 30 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 19, 2019 Workout
Routine B
Muscle Groups: Back, Shoulders, Biceps, Forearms, Core
Cardio Warm Up: 5 Minutes on the Bike at Resistance Level 12 for 1.39 miles
Superset 1 Exercise: Cable Row
Main Muscle: Back
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 110 lbs
Set 3) 7 reps at 110 lbs
Set 4) 6 reps at 110 lbs +
Exercise: Bent Over Dumbbell Fly
Main Muscle: Back
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 25 lbs
Set 3) 7 reps at 25 lbs
Set 4) 7 reps at 25 lbs
Superset 2
Exercise: Cable Lat Pulldown
Main Muscle: Back
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 7 reps at 70 lbs
Set 3) 7 reps at 70 lbs
Set 4) 7 reps at 70 lbs
+
Exercise: Reverse Cable Lat Pulldown
Main Muscle: Back
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 7 reps at 70 lbs
Set 3) 7 reps at 70 lbs
Set 4) 7 reps at 70 lbs
Exercise: Assisted Chin Up
Main Muscle: Back
Set 1) 7 reps with an underhand grip at 25 lbs
Set 2) 5 reps with an overhand grip at 25 lbs
Set 3) 6 reps with a neutral grip at 25 lbs
Exercise: Barbell Pullover
Main Muscle: Back
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 7 reps at 50 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 5 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Dumbbell Side Lateral Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs
Set 4) 7 reps at 15 lbs
Set 5) 7 reps at 15 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Barbell Overhand Curl
Main Muscle: Forearms
Set 1) 18 reps at 30 lbs
Set 2) 20 reps at 30 lbs
Exercise: Barbell Wrist Curl
Main Muscle: Forearms
Set 1) 26 reps at 40 lbs
Set 2) 29 reps at 40 lbs
Exercise: Barbell Reverse Wrist Curl
Main Muscle: Forearms
Set 1) 35 reps at 40 lbs
Set 2) 41 reps at 40 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 27 reps
Set 2) 30 reps
Exercise: Kettlebell Russian Twist
Main Muscle: Core
Set 1) 24 reps at 30 lbs
Set 2) 28 reps at 30 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 17, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 8 reps at 250 lbs
Set 3) 8 reps at 255 lbs
Set 4) 7 reps at 265 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 7 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 8 reps at 120 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs
Set 2) 30 reps at 40 lbs
Set 3) 30 reps at 40 lbs
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 10 reps at 40 lbs
Set 2) 10 reps at 40 lbs
Set 3) 10 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 8 reps at 205 lbs
Set 3) 6 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 29 reps
Set 2) 33 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 32 reps
Set 2) 36 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 16, 2019 Workout
Routine D
Muscle Groups: Biceps, Triceps, Shoulders, Forearms
Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 30 lbs as a warm up Set 2) 6 reps at 50 lbs Set 3) 7 reps at 50 lbs Set 4) 6 reps at 50 lbs
Exercise: Tricep Pushdown
Main Muscle: Triceps
Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 160 lbs
Set 3) 8 reps at 160 lbs Set 4) 6 reps at 170 lbs
Exercise: Assisted Dip
Main Muscle: Triceps
Set 1) 10 reps at 25 lbs as a warm up Set 2) 7 reps at 10 lbs
Set 3) 7 reps at 10 lbs Set 4) 6 reps at 10 lbs
Exercise: Dumbbell Underhand Bicep Curl
Main Muscle: Biceps
Set 1) 10 reps at 10 lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs
Exercise: Dumbbell Hammer Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 15 lbs
Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs
Exercise: Dumbbell Zottman Curl
Main Muscle: Biceps
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 10 lbs
Set 3) 6 reps at 10 lbs Set 4) 7 reps at 10 lbs
Exercise: Kettlebell Farmer’s Walk
Main Muscle: Shoulders
Set 1) 7 room length trips at 30 lbs
Set 2) 6 room length trips at 30 lbs
Set 3) 6 room length trips at 30 lbs
Exercise: Shoulder Press
Main Muscle: Shoulders
Set 1) 10 reps at 60 lbs as a warm up
Set 2) 8 reps at 100 lbs
Set 3) 6 reps at 120 lbs
Set 4) 7 reps at 120 lbs
Exercise: Rope Facepull
Main Muscle: Shoulders
Set 1) 10 reps at 20 lbs as a warm up
Set 2) 7 reps at 50 lbs
Set 3) 7 reps at 50 lbs
Set 4) 7 reps at 50 lbs
Set 5) 7 reps at 50 lbs
Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 20 lbs Set 3) 7 reps at 20 lbs
Set 4) 7 reps at 20 lbs
Set 5) 7 reps at 20 lbs
Exercise: Dumbbell Front Raise
Main Muscle: Shoulders
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 10 lbs
Set 3) 7 reps at 10 lbs
Set 4) 7 reps at 10 lbs
Set 5) 7 reps at 10 lbs
Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Set 5) 7 reps at 40 lbs
Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 6 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 6 reps at 15 lbs Set 5) 7 reps at 15 lbs Exercise: Barbell Overhand Curl Main Muscle: Forearms Set 1) 17 reps at 30 lbs Set 2) 16 reps at 30 lbs Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 27 reps at 40 lbs Set 2) 30 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 35 reps at 40 lbs Set 2) 40 reps at 40 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching