I change routines regularly. It is not because I am searching for some magic formula that will prove all others lacking. Mostly, it is because I have been training for so many years that I would get bored doing the same workout all the time. I make changes to keep things interesting. There are other reasons why changing workouts is a good thing, but they are for another time.
Some of my routines turn out to be more fun and more productive than others. And circumstance, of course, plays a role in the type of training that is practical at the time. In my book, Living the Fitness Lifestyle, I list a variety of programs to fit almost any situation.
Right now, Im doing a routine that I like a lot, which I call "5 x 5." It works like this . . .
I have two basic workouts and alternate them, in a Monday, Wednesday, Friday format. As with nearly all of my routines, I like to superset opposing muscle groups. There is no rest (only long enough to move from one station to the next) between movements.
Five times five means I am doing 5 sets of 5 reps for each exercise. For each movement, I select a weight I normally use for 10 fairly hard to get but not backbreaking reps. Remember, theres no real rest/recovery period between sets.
After 3 minutes of light calisthenics to warm up, I do either program A or B. Remember, the supersets are exercises in pairs. Program A:
Nautilus Crunch Machine
Chest Press (I use a Nautilus cable device that I love. Certainly standard barbell or dumbbell bench presses are appropriate, but I stopped doing those several years ago because of shoulder irritation.)
Following each program, I hop on a recumbent or upright stationary bike for 15 minutes. The first 5 minutes are at 65 percent of my target heart rate. Then 5 minutes at 85 percent. And the final 5 minutes back to 65 percent.
Finally, I stretch for 5 minutes.
From start to finish, my workouts take about 48 minutes.
On my off days, I go for walk/hike with my dog, 30 minutes to an hour.