Not that anyone asked, but here’s my usual weekly regimen:
Monday/Wednesday/Friday:
- dumbbell chest press – 55lbs – 1×12, 2×10
- dumbbell reverse curls – 45lbs – 3×12
- dumbbell incline press – 55lbs – 3×10
- dumbbell curls – 45lbs – 3×10
- dumbbell incline press – 55lbs – 3×10
- barbell curls – 65lbs – 3×10
- dumbbell should press – 50lbs – 3×10
- pec fly – 175lbs – 3×10
- ab solo – 3×30
- exercise ball sit-ups – approx 3×20
- planks – 3x20secs
- leg lifts – approx 3×15
- leg raises – 3x 20secs
- bicycle curls – approx 3×12
- pull-ups – 3×7
- barbell squats – 135lbs – 3×10
- additionally, I will randomly do some random pec or tricep exercises if I have extra time
- Bicycle to/from work – about 8 miles
- Occasionally run or walk during lunch hour
If I can’t make it to the gym, I do a reduced weights/core workout using 35lb dumbbells, and an exercise ball.
Tuesday/Thursday/Saturday:
- exercise ball sit-ups – approx 3×20
- planks – 3x20secs
- leg lifts – approx 3x15secs
- leg raises – 3x 20secs
- bicycle curls – approx 3×12
- push-ups – 3×30
- Yoga – 15-30mins
- Run – 4-12 miles depending on the day, whether I’m training for a competition and the weather
- Bicycle to/from work – about 8 miles
- Occasionally run or walk during lunch hour
- I may replace my Saturday runs with a long bike ride.
Sunday:
- Long Run – 6 to 23Â depending on the day, whether I’m training for a competition and the weather