My Current Workout Plan is Fairly easy to Follow…
So a lot of people ask me what my workout plan is. And I kinda of have to pause and think a bit about an answer.
What I try and tell people is to take charge and responsibility for their own health and fitness. Do the research, try things out, and use the things that work for you.
But DUH! Like a blow to the head I realize that maybe someone is doing research and they are asking me for some advice.
But first a little history. When I first started my transformation and when I returned to the gym I already had a good knowledge of weight lifting.
If you have never been in a gym, well don’t sweat it (pun intended) as you will quickly figure it out. But my advice to you is watch others, view videos, and ask others. Most people are willing to help out in the gym.
But for me I was able to get right back to what I was doing before in a short amount of time. Now I simply am maintaining, and living the lifestyle I like.
And that lifestyle includes;
Training in they gym about 2 hours a day, with mostly weights. I do cardio here and there.
Eating a healthy clean diet, about 85/15 in other words 85% of my diet is clean with occasional cheat meals.
And trying to stay as active as I can outside or my training by upping my NEAT (Non-exercise activity thermogenesis) which is a fancy way of saying I move around more at home-work-and leisure.
As for my training in the gym – I LOVE IT – that is why I am in there 2 hours a day. I don’t recommend this for anyone else unless you love it as much as I do.
But as you get older sarcopenia (loss of muscle tissue as a natural part of the aging process) is your nemesis and to fight it you need to do progressive resistance training to increase or keep your muscle mass.
So that’s why I do it, I plan on keeping my muscle mass, because as you get older the term “use it or lose it” really becomes magnified.
So without further ado here is my current workout plan:
Chest and Traps
Back and Shoulders
Arms
Legs
I use this routine 4 days in a row, on the 5th day I repeat it and start on chest and traps again, 6th day back and shoulders.
7th day or every Sunday is a day of rest for me, and then on the 8th day arms, 9th day legs, and back to chest and traps, so and so on.
Its an eight day cycle with a SUNDAY REST DAY. Hopefully you get it.
WORKOUT 1 CHEST and TRAPS
Flat Bench Press 4 sets 15,12,10,8 reps
Incline Bench Press 4 sets 15,12,10,8 reps
Flat Bench Press Fly 4 sets 15,12,10,8 reps
Incline Bench Press Fly 4 sets 15,12,10,8 reps
Cable Fly 4 sets 15,12,10,8 reps
Barbell Should Shrugs 4 sets 15,12,10,8 reps
Dumbbell Shoulder Shrugs 4 sets 15,12,10,8 reps
Hammer Machine Shoulder Pull 4 sets 15,12,10,8 reps
or Farmer Carry 4 sets 15,12,10,8 reps
Cable Rope Upright Rows 4 sets 15,12,10,8 reps
WORKOUT 2 BACK and SHOULDERS
Barbell Row 4 sets 15,12,10,8 reps
Barbell Rack Pulls 4 sets 15,12,10,8 reps
Seated Cable Row 4 sets 15,12,10,8 reps
Bent Over Dumbbell Rows Dual 4 sets 15,12,10,8 reps
Standing Military Press 4 sets 15,12,10,8 reps
Standing Dumbbell Press 4 sets 15,12,10,8 reps
Side Dumbbell Shoulder Raises 4 sets 15,12,10,8 reps
Front Dumbbell Shoulder Raises 4 sets 15,12,10,8 reps
Optional 3 Super sets of Rear Delts and Lats
WORKOUT 3 ARMS BICEPS and TRICEPS
Barbell Bicep Curl 4 sets 15,12,10,8 reps
Hammer Curls 4 sets 15,12,10,8 reps
Standing Dumbbell Bicep Concentration Curl 4 sets 15,12,10,8 reps
Cable Curl 4 sets 15,12,10,8 reps
Close Grip Bench Press 4 sets 15,12,10,8 reps
Overhead Triceps Dumbbell Press 4 sets 15,12,10,8 reps
Single Triceps Dumbbell Kickbacks 4 sets 15,12,10,8 reps
Cable Triceps Press or Rope 4 sets 15,12,10,8 reps
WORKOUT 4 LEGS QUADS HAMSTRINGS and CALVES
Barbell Squat 4 sets 15,12,10,8 reps
Barbell or Bear Trap Deadlift 4 sets 15,12,10,8 reps
Leg Press 4 sets 15,12,10,8 reps
Romanian Deadlift 4 sets 15,12,10,8 reps
Hamstring Curl Machine 4 sets 15,12,10,8 reps
Seated Calf Machine 4 sets 15,12,10,8 reps
Leg Extensions 4 sets 15,12,10,8 reps
And there you have it. I substitute the exercises to keep things interesting and use other techniques like super sets and drop sets as needed. So get out there and bang and clang some weights and arise above 45, you can do it!
