Sample Of My Workout Routine

I know a lot of you have been asking for a sample of my whole body-split workout routine so here it is. First, I want to say that I've been consistently training for over five years now and before that I exercised on and off for a few years as well. With that being said, I would not recommend to anyone just starting out to follow my same workout routine, since you first have to get your body used to working out this way. I am sharing this personal workout split routine in hopes that it will give you an idea of how I break down my workouts and what has worked for me. As a person who is just starting out, it is important to start with basic movements and exercises that will get your body ready for heavier and more challenging loads and different styles of training.

As with any type of workouts it is important to keep in mind that it must be tailored to the individual's fitness level and capabilities. A person who is just starting out or not too familiar with exercising, could definitely benefit from hiring a personal trainer that can guide him/her in proper exercise form and provide some added motivation. Remember to never compromise your form for heavier weights. You do want to use a weight heavy enough that will stimulate and promote muscle growth, but not one that puts you at risk of losing good form and subsequently getting hurt. I know that if I intend to do 12 reps for any given exercise and if by the last rep, I still feel that I can keep going for another 5-10 reps, then that's a signal to me that the weights I'm using are too light, and that I need to increase the weight. The goal with any type of training at least for me is to maintain my safety and get my body stronger and in better shape, so that I can be as active and healthy as I can, for as long as I can. Remember that safety comes first!

For the most part, I have always been a fan of training complementary muscles together, and following a split muscle group training routine. As a full-time Registered Nurse in the ER my work schedule is constantly changing, therefore; I don’t always follow any specific training days. The same applies to my rest days, I take them as they come.

In regards to my rest periods, in between sets I try not to rest for more than 1.5 minutes in order to keep my heart rate up. We all have those lagging body parts that just take longer to respond to our workouts, personally for me is my Legs. When training them, I like to use heavier weights, with a moderate rep range. I usually do 4-5 sets of each exercise with a rep range of 8-12. This rep range stimulates the fast-twitch muscle fibers, provides the necessary muscle time under-tension, which are conducive to muscle damage, repair and growth. If for any reason I'd only have 3 days during the week to workout then one day I would train my whole upper body, the next day would be all legs/calves and on the 3rd non-consecutive day I would do a whole body workout, focusing on a couple of exercises for each body part with a higher rep range. I like to stick to the same routine for no more than six weeks. Our muscles are very adaptive, and after a while they stop responding to whatever workouts we are doing. Therefore; it is important to change your routine from time to time. To change things up, I might just change the order of exercises, rep range, weights and/or change my routine completely. I also may add a light weight day with an increased in reps and then a heavy weight day with lower reps for the same muscle groups.

In regards to cardio, I like to do about 20-30 mins 3x a week. It can be anything from running outdoors, the elliptical, climbing stairs, indoor rowing, jumping rope or sprinting. Some days I do cardio first then resistance training and other days I may leave cardio for after weight training. You can check out my cardio blog also found here in my training blogs.

I also train abs 3-4x a week after my workouts, but, I perform a full abs routine the day I train Shoulders.

Sample Routine: Day 1: Chest/Triceps

  • Warm-up Pushups 2 sets of 25 reps
  • Flat Bench Barbell Press 4 x 10
  • Incline Bench Bench Dumbbell Press 4 x 8
  • Flat Bench Dumbbell Flyes 3 x 10
  • Cable Crossover 3 x 12
  • Parallel Bar Dips 3 x 10
  • Close Grip Barbell Bench Press 4 x 10
  • Lying Close Grip Barbell Triceps Extension Behind The Head 4 x 10
  • Triceps Pushdowns 4 x 10
  • Cable Rope Overhead Triceps Extension 3 x 10
  • Dumbbell One-Arm Triceps Extension 3 x 10

Day 2: Legs

  • Warm up for 10 mins on the spinning bike steady pace
  • Leg Extensions 4 x 12
  • Barbell Squats 5 x 10
  • Hack Squats 4 x 10
  • Lying Leg Press 4 x 10
  • Smith Machine Lunges 3 x 12 each leg
  • Lying Leg Curls 4 x 12
  • Stiff Legged Barbell Deadlifts 3 x 12
  • Calve Press On The Leg Press Machine 4 x 20
  • Standing Calf Raises 4 x 20
  • Seated Calf Raises 4 x 15

Day 3: Back/Biceps

  • Warm up Pull-ups 2 x 15
  • Wide Grip Lat Pulldowns 4 x 12
  • Underhand Cable Pulldowns 4 x 10
  • Bent Over Barbell Rows 4 x 10
  • Seated Cable Rows 3 x 12
  • One Arm Dumbbell Rows 3 x 12
  • Back Extensions holding either a 25 or 45 Lbs Plate 4 x 10
  • Barbell Curls 4 x 12
  • Dumbbell Alterate Hammer Curls 4 × 12
  • Preacher Curls 4×12 Overhead Cable Curls 4 × 12

Day 4: Shoulders/Abs

  • Standing Barbell Shoulder Press 4 x 10
  • Arnold Dumbbell Press 4 x 10
  • Upright Barbell Row 3 x 12
  • Front Dumbbell Raises 3 x 12
  • Standing Dumbbell Lateral Raises 3 x 12
  • Bent Over low Pulley Side Lateral Raises 3 x 12
  • Seated Bent-Over Rear Delt Raises 3 x 12
  • Dumbbell Shrugs 4 x 10
  • Declined Crunch 4 x 15
  • Declined Oblique Crunch 3 x 15 on each side
  • Declined Reversed Crunch 3 x 15
  • Abs Crunch Machine 3 x 15
  • Standing Barbell Twist 3 x 20
  • Hanging Leg Raises 3 x 15

Day 5:Glutes

  • Barbell or Smith Machine Glute Bridge 5 x 12-15 reps
  • Smith Machine Sumo Squats 4 x 12
  • One Leg Cable Kickbacks 4 x 15 each Leg
  • Single Leg Glute Bridge 4 x 15 each Leg
  • Side Step-ups holding a weight plate above my head 4 x 12 each leg

Happy Training! xoxo