After yesterday's post a few of you have asked me to post my current work-out routine, so here it is
Day 1: Upper body- high reps
I do 5 supersets ( 2 supersets shoulders+ back, 2 supersets chest+ back, and 1 superset biceps+ triceps)
On this day I do 3-4 sets of each superset 10-12 reps, with short breaks
Day 2: Lower body- high reps
5-6 exercises, 3-4 sets, 12-15 reps, with short breaks. On this day I might add a few drop sets to make my workout more intense
Day 3: rest
Day 4: Cardio (usually bodycombat class or
Jamie Easons's plyometric card workout ) + abs
Day 5: Upper body- low reps
I do 5-6 exercises, a few of which are supersets. I make sure I hit every muscle group and go as heavy as possible. 3-4 sets 4-8 reps, 45-60 sec rest in between sets
Day 6: Lower body- low reps
5-6 exercises. 3-4 sets, 6-8 reps, 45-60 sec rest.
Day 7: rest or light cardio (walk in the park or treadmill)
A few useful terms, ( I apologize in advance to my gym freak followers who are aware of these terms)
Superset: when you perform 2 exercises, one after the other with no rest in between
To failure: when you can not perform another repetition
Drop sets: when you perform a set, decrease the weight and do another set with no rest in between
When I train with weights I make sure that my every set is to failure. If my goal is to perform 8 reps and I am able to do a 9th one, then I know it is time for me to increase the weight. Many people think I am crazy because I walk around in the gym with a notebook, but I find it really useful to note down my reps and weights. Every time I hit the gym, my goal is to improve on my last workouts records. If I manage to increase the weight for a specific exercise, do one more rep or one more set then I know I am getting stronger:) It is a good way to motivate yourself so it is something I would strongly suggest! To check if I had a good workout I do the following two things : On upper body days, at the end of my workout I do push ups, if I am able to do more than 2 sets x 12 then I consider my workout a failure (by the end of my workout, if I ve worked out properly, my muscles should be too tired to perform more than these many reps). On lower body days my car tells me if I had a good workout. If I step on the gas pedal and my thighs are not twitching once again I consider my workout a failure.
Gaspari Superpump MAX review :
Today I bought Gaspari's new pre-workout supplement Superpump Max (Orange). I have been using Superpump 250 for some time now and really liked it, but I ve heard so many good things about the new one, I thought I'd give it a try:)
Day 1: Upper body- high reps
I do 5 supersets ( 2 supersets shoulders+ back, 2 supersets chest+ back, and 1 superset biceps+ triceps)
On this day I do 3-4 sets of each superset 10-12 reps, with short breaks
Day 2: Lower body- high reps
5-6 exercises, 3-4 sets, 12-15 reps, with short breaks. On this day I might add a few drop sets to make my workout more intense
Day 3: rest
Day 4: Cardio (usually bodycombat class or Jamie Easons's plyometric card workout ) + abs
Day 5: Upper body- low reps
I do 5-6 exercises, a few of which are supersets. I make sure I hit every muscle group and go as heavy as possible. 3-4 sets 4-8 reps, 45-60 sec rest in between sets
Day 6: Lower body- low reps
5-6 exercises. 3-4 sets, 6-8 reps, 45-60 sec rest.
Day 7: rest or light cardio (walk in the park or treadmill)
A few useful terms, ( I apologize in advance to my gym freak followers who are aware of these terms)
Superset: when you perform 2 exercises, one after the other with no rest in between
To failure: when you can not perform another repetition
Drop sets: when you perform a set, decrease the weight and do another set with no rest in between
When I train with weights I make sure that my every set is to failure. If my goal is to perform 8 reps and I am able to do a 9th one, then I know it is time for me to increase the weight. Many people think I am crazy because I walk around in the gym with a notebook, but I find it really useful to note down my reps and weights. Every time I hit the gym, my goal is to improve on my last workouts records. If I manage to increase the weight for a specific exercise, do one more rep or one more set then I know I am getting stronger:) It is a good way to motivate yourself so it is something I would strongly suggest! To check if I had a good workout I do the following two things : On upper body days, at the end of my workout I do push ups, if I am able to do more than 2 sets x 12 then I consider my workout a failure (by the end of my workout, if I ve worked out properly, my muscles should be too tired to perform more than these many reps). On lower body days my car tells me if I had a good workout. If I step on the gas pedal and my thighs are not twitching once again I consider my workout a failure.
Gaspari Superpump MAX review :
Today I bought Gaspari's new pre-workout supplement Superpump Max (Orange). I have been using Superpump 250 for some time now and really liked it, but I ve heard so many good things about the new one, I thought I'd give it a try:)