Your in luck, i just typed out my workout for my fratbrothers the otherday.. Below is are the details. Ive been doing this for 3 years and im in the best shape of my life...
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The workout is based around hitting the gym 4 to 5 days a week. 3 of those days should have heavy cardio. This is just a brief description. A little later I will go into detail about reps and diet. Also keep in mind that the exercises should change every 4 weeks.
The goal of this work out is overall muscle endurance and fitness not just strength. You want to be able to run with the runners, lift with the lifters, do yoga, play ball, ride bikes, mountain climb etc.. Basically your overall fitness is the focus not just getting muscles. If you do this right the muscles will come.
Keep in mind most of the sets and reps are what im doing now, you may need to work up to them
(warm-up and core work are done every workout)
*Warmup(done everyday you hit the gym)• 4 sets of pull-ups(full extension) with different grips each set(10 to 12 each set)
• In-between each set do variations on pushups, Gecico , Spiderman and clapping push ups
• Approx 30 sec break between each exercise
*Core work• The stuff we did with the ball,
• side to side(with medicine ball), 25 reps
• catch and throw back(with medicine ball) 25 reps
• liff and raise(with medicine ball) 25 reps
• leg lifsts
Day1 (leg day, core, cardio)•
*warmup- • Leg curls- 3 sets (15)
- • Back leg -curls 3 sets (15)
- • Step ups- (put a 25 pound weight in each hand and step up onto a bench) 25 times each leg
- • Calf raises -75 times each leg
- • Side to sides-(put a 45 pound plate in your hand and lean)
- • *crunches
- • Then run 3 miles or take a spin class
Day2(weight day, Chest ,triceps)
- • *warm-up
- • Bench- 4 sets Go up 20 pounds each set the final set should be 10 to 15 pounds lower then your max. Each set should be 10 reps. (so if you max is 260 on your final set you should be doing 240lb 10 times) This should be subersetted with dumbell fly's
- • Incline bench lower weight high reps with a super set in-between
- • Triceps pullovers with dumbbell – 3 sets of 10 with 40 dips as a superset
- • Dumbbell Eagles – Put a dumbbell in each hand start in front. (up, out , to the side, down) 3 sets of 20.
- • Arm circles get a 2 pound weight for each and do 200 arm circles(100 forward 100 back)
- • Cardio circet 30 to 45 min(a bunch of cardio exercises, a mix of yoga, abs and Pilates to work on your core strength)
Day3( bicetps and back & cardio)• *warm-up
- • Pull downs 3 sets of 10 with a super set of 20(lighter weight) in-between each main set
- • Curls- 4 sets of 10 with a super set of 15 in-between each main set
- • Straight bar curs 4 sets of 15
- • Planks(hold yourself up in pushup position for 2 min) 2 sets
- • *core work
- • Run 3 to 4 miles (or play basketball)
Day 4(full body workout, no weights all body resistance)
- Run 4 miles
- *warm-up*
- Full body circet(should be 30 to 45 min with almost no rest in-between sets)
- • Push ups
- • Planks
- • Dips
- • Lunges
- • Moving planks
- • Pushup holds
- • Dumbbell punches(light weight)
- • Dumbbell Uppercuts(light weight)
Day -5 (optional)
- Run 4 miles
- Yoga(or spin class or play ball)
If you do this with the right diet you will be good to go, personally ive been doing this none stop for almost 3 years. It took me awhile to get to where im at. When I started I could only do 3 pull-ups. Now I feel like im in the best shape of my life. I think this work out allows you to hold your own with anyone from boxers, to bikers, to yoga cats to heavy lifters.
Also keep in mind the importance of work out partners that push you
Take vitamins to and drink LOTS of water. Eat healthy too...
