My Fitness Regime: November
* Learn from my training
- What plan is getting results
November
It's been a few months since I blogged about my last training plan so I'll accumulate this blog into a few regimes.
Basically, my routine has revolved around the same core of exercises with only the sets and repetitions changing over the last few months
Day One chest and triceps
DB chest press
DB chest Flyes
BB decline bench
BW Press ups
BB bench
BW close grip bench
BB incline press or Incline press machine
DB overhead tricep extension
Individual exercises :
Cable pulley tricep pulldown
Cable pulley chest Flyes
BW dips
Day two legs :
BB straight leg deadlifts
DB calf raises
BB squats
DB straight leg deadlifts
DB single leg lunges
Additional:
Leg extension machine
Leg curl machine
Leg press machine fixed weight for calf raises
(Optional single leg on each of above)
Day three back and biceps
BB mid row
DB rear Flyes
DB single arm row each side
Machine row each side
Machine row both together
Seated bicep curl
Barbell bicep curl
Additional:
Bicep curls
DB tilted row
Day four shoulders and arms :
DB seated Shoulder press
DB side raise
DB close grip bench
Seated tricep dips
OB upright row
DB front raises
Additional
Cable pulley delt raises
Cable pulley straight bar shrugs
DB Arnold press
OB is Olympic bar
DB is dumbbell
Mid June. Programme one:
Reverse pyramid
6, 8, 10
6 weeks
2nd September
5 x 5 one week for strength testing.
10 x 3 for additional Exercises
9th September
SUPERSETS
6 reps / 8 reps x 4
29th October
5 reps / 10 reps supersets x 3
Additional Exercises 10 x 4
18th November
4 reps / 8 reps x 4 (for another three weeks)
As you will notice, there is a reliable structure but it can be varied if equipment is busy. Normally I would rotate the routine slightly after 3 weeks then fully revolve it after 6 weeks.
Keep track is vital, not only of exercises but of weights used to ensure progress. The biggest difference you will notice is that the structure enables you to complete workouts more efficiently and in a more productive manner: no more waiting around.
The workouts all last one hour due to having my routine fine-tuned by now. You do need to work out what's best for yourself. I love the variety and a challenging routine is the best way for quicker results.
This is only a snapshot and I wouldn't recommend following it to the letter without prior training. It is a structured plan and would follow a pattern for periodisation (typically this time of year looking quite familiar as I build on strength training through the winter).
For a personalised plan, consult RYPT and see what my expertise can do for you.
Ross
Owner RYPT
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rossyeomanpt@gmail.com
