Game Plan to Gains

I’m choosing to do this post, partly to keep you guys updated on my current fitness routine, but also to keep myself accountable and keep track of my goals over the next few months! Since I don’t have a set work schedule but am always working 40 hours a week, it’s been hard to motivate myself to get to the gym. I felt if I had a split designed, but didn’t plan specific days, that would help me in keeping up with it! I am loving my progress so far and want to be able to get out and moving as much as possible ☺️

My main gym days usually consist of either legs or back and shoulders, and if I am sore from those I often find myself neglecting motivation to go to the gym because I “have nothing to do”. So here is what I want to achieve and have down in the next month: 

  1. Legs
  2. Back/shoulders
  3. Chest and arms
  4. Glutes
  5. 2 cardio days (at least 1 running day)

My final goal would be to start incorporating ab work into my routine again. I feel they have not been as strong as I know they can be. One way I tend to do this is to superset ab work with some of the harder compound lifts! So let’s get into it!

LEGS


  1. GLUTE ACTIVATION: 2 sets
    • RB deadlifts
    • RB crab walk
    • RB kickbacks
  2. SQUATS
    • Warm up set with bar: 12-15 reps
    • 5-6 sets of 6-8 reps: increasing weight each set
    • Final set (6-7): increased weight for only 4 reps 
  3. DEADLIFTS
    • Warm up set with bar: 12-15 reps
    • 4 sets of 6-8
    • Final (5th) set: increase weight to failure at 3-4 reps
  4. SINGLE-LEG LEG PRESS (i have asymmetrical quads, so will only be doing single leg for a while!)
    • 4 sets of 6-8
    • 5th set: drop set (drop 3 or 4 different weights)
  5. HIP THRUSTS
    • 4 sets of 8-10
    • Hold at the top for 2 secs
  6. SUPERSET 1:
    • BULGARIAN SPLIT SQUAT
      • 3 sets of 6-8 (each leg)
      • No weight
    • DEADBUGS
      • 3 sets of 6
  7. SUPERSET 2:
    • CABLE GLUTE PULL THRUS
      • 3 sets of 6-8
    • DB STIFF-LEGGED DEADLIFT
      • 3 sets of 6-8
  8. GLUTE BURNOUT:
    • ABDUCTOR
      • 6 sets at weight where last 1 or 2 reps of 8-10 reps are very difficult
    • OR REPEAT GLUTE ACTIVATION
      • 2 sets 

BACK AND SHOULDERS


  1. SUPERSET 1:
    • LAT PULLDOWNS
      • 4 sets of 6-8: increasing weight with each set
    • STRAIGHT ARM PULLDOWN
      • 4 sets of 6: focus on slow movements by pulling with your lats (not too heavy)
  2. SUPERSET 2:
    • STANDING MILITARY PRESS
      • 4 sets of 6-8
    • LATERAL TO FRONT RAISE WITH PLATES
      • 4 sets of 8-10
  3. SUPERSET 3:
    • BARBELL BENT OVER ROWS
      • 4 sets of 6-8
    • PUSHUPS
      • 4 sets of 10: complete as many proper pushups as possible then finish set on knees
  4. SUPERSET 4:
    • SINGLE-ARM BARBELL ROW
      • 4 sets of 6-8
    • DB REAR DELT FLY ON BENCH
      • 4 sets of 6-8
  5. TRISET:
    • CABLE FACE PULLS WHILE SITTING – GO HEAVY!
      • 4 sets of 8-10
    • CABLE UPRIGHT ROW
      • 4 sets of 8-10
    • TRICEP PUSHDOWN
      • sets of 8-10
  6. ASSISTED PULL-UPS
    • 3 sets AMRAP

CHEST AND ARMS


  1. SUPERSET 1:
    • BENCH PRESS
      • 4 sets of 6-8: increasing weight each set
      • 5th set: only enough weight to complete 4 reps
    • DB CHEST FLY
      • 4 sets of 8-10
  2. SUPERSET 2:
    • HAMMER CURLS
      • 4 sets of 10
    • BICEP CURLS
      • 4 sets of 10
  3. SUPERSET 3:
    • DB INCLINE CHEST PRESS
      • 4 sets of 6-8
    • DB INCLINE BICEP CURL
      • 4 sets of 6-8
  4. SUPERSET 4:
    • MEDICINE BALL PULLOVER
      • 4 sets of 10
    • PLANK
      • as long as possible
  5. SUPERSET 5:
    • BARBELL CURL
      • 4 sets of 6-8
    • CABLE SKULLCRUSHERS
      • 4 sets of 6-8

GLUTES


  1. GLUTE ACTIVATION:
    • RB DEADLIFTS
    • RB CRAB WALK
    • RB KICKBACK
  2. RB LEG PRESS
    • 4 sets of 12
  3. LYING LEG CURLS
    • 4 sets of 12
  4. HIGH VOLUME BARBELL SQUATS
    • 5 sets of 12-15 at 60-70% 1RM (for me about 135-155#)
  5. SUPERSET 1:
    • HIP THRUSTS
      • 4 sets of 8-10 (squeeze glutes for 2-3s at top)
    • DB STIFF-LEGGED DEADLIFTS
      • 4 sets of 6-8
  6. ABDUCTORS
    • 5 sets of 10-12
    • 6th set: drop set of 3-4 weights

CARDIO


Ideally, I would like to have one day of HIIT and one day of LISS, but we all know plans never work out! So I thought it would be best to document all of my options for cardio, and then decide what I feel like doing depending on the day! My favourite is the Stairmaster, but unfortunately, my current gym doesn’t have one 😦

  • HIIT
    • Sprint intervals
      • 5 min warm up
      • 10-15 min of 20s on, 40s off
      • 5 min cool-down
    • Incline fast walk interval pyramid
      • 25 minutes:
        • 0-3: warm-up, 2% grade
        • 3-6: fast-paced walk (can still have a conversation), 5% grade
        • 6-8: 6% grade
        • 8-12: 8% grade
        • 12-15: 10% grade
        • 15-18: 6% grade
        • 18-20: 12% grade
        • 20-25: cool-down, 2% grade
  • LISS
    • Run/run-walk intervals
      • 20-30 mins jog (or jog/walk) – Increase time as aerobic fitness increases
      • Treadmill or outside on a nice day!
    • Incline walk
      • 40-60 minutes:
        • Spend 10-15 minutes at each % grade (depending on fatigue)
        • Workout at least at 6%! 
    • Bike
      • 40-60 minutes long distance ride
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