You know that expression “curiosity killed the cat” I’m pretty sure that’s about me…. except I’m not dead… yet. I am a VERY curious person by nature and one thing that I am always curious about is other people’s workout routines. That’s why today I am laying it all out there with a weeks worth of workouts that I actually did last week. Not because I think my workout program is the best thing for you, but just to show you what I have been doing to maybe spark some creativity or ideas to help you reinvigorate your routine.
I used to get my ideas for workout routines from magazines and I would stick to one program for YEARS! Now I mix it up. I make my own routine based on the muscle group I intend to work, my goals and how I am feeling that day. Lately, I have been working on a modified 5×5 strength building program. My goal has been to steadily (re)build strength since my pregnancy and is to build muscle especially in glutes and shoulders/upper back. To give you an idea of how I organized what I wrote down: the exercise is listed first followed by the weight and number of repetitions.
My first workout of the week and its leg day… Yay! Lots of my favorite compound lift going as heavy as possible.
Ass to Grass squats 45-5
Glute Raises 10/10/10
Leg extensions 115-10/10/10
Standing calf raise 90-10/10/10
10 minutes Stair mill
Upper body day. Today I spent more time socializing than I actually did working out… oops. Happens to the best of us. Still managed to get in a basic upper body workout
Cable row 55-10
Bench dips 10/10/10/10/10
Chest fly 55-10/10/10
Lat pull down 85-10
10 minute incline walking
Not feeling like my usual heavy lifts so I cranked it out on machines and felt great.
Leg press 90-10
Single leg hack squat 5
Hip thrusts with external rotation using band
Hip adductor 220-10/10/15
Hip abductor 220-10
10 min incline walking
Started out not feeling super motivated but my motivation built up and I managed to get in a bunch of pull-ups. 3 pull-ups in a row is the current norm for me so I was happy with the 4 I got on my first set.
Bicep curl 22.5-5/5/5/5/5
Tricep kickback 20-8/8/8/8/8
Lateral raise 20-8/8/8/8
Incline chest press 45-10
45 min. incline walking
Child center closed early and I couldn’t make it in time so I took an off day.
Pierce didn’t sleep well last night so I came in to the gym EXHAUSTED. I still managed to hit a hack squat PR and get in a good workout. I threw in a few pull-ups knowing that I would have to skip my upper body workout on Sunday.
Hack squat 90-8
Oblique crunches 10/10/10 (per side)
Split squat 10
Pull ups 3/3/3/3
Kick backs 15-10/10/10
Calf raise 90-10/10/10
Off day: went to a seminar
If you want to download a pdf copy of this workout routine to take to the gym with you click here. Most of the exercises can be found on bodybuilding.com if you are not sure what I am talking about. Let me know if you try it!
What do you usually do when you workout?