Current Resistance Program Jun 09 - Present

This is my current resistance training program. It would seem very well structured, however it is exeptable to frequent and regular change. Mixing it up often helps jolt my body, thus stopping muscle complacency and allowing continuation of positive gains.

I always warm up with 10 minutes of aerobic cardio, I always implement a 'warm up' set of every exercise and stretch when finished.

Please note: Everyone has different goals and levels of fitness, so please let me remind you, this program was developed by me, for me and it may not be beneficial to everyone.

Typical Week

DoW
 Description
    Muscle Group     
           Exercise          
 Reps
 Sets
Mon Upper Chest - Pecs Barbell Press 8-12 3
Body Split 1 Chest - Pecs Dumbell Press 8-12 3
Chest - Pecs Dumbell Flyes 8-12 3
Chest, Triceps, Lats Overhead Dumbell 8-12 3
Chest - Pecs Cable Machine Flye 8-12 3
Triceps Push Pull Over EZ Curl 8-12 3
Triceps Overhead Tri Extension 8-12 3
Triceps Weighted Bench Dips 8-12 3
Triceps Tricep Pull Down 8-12 3
Tues Lower Obliques Weighted Side Bend 8-12 3
Body Split 1 Obliques Torso Rotation 8-12 3
+ Cardio Lower Back Back Extension 8-12 3
Abs Ab Crunch Machine 8-12 3
Abs Weighted Ab Twist 8-10 3
Abs Swiss Ball Crunch 25 4
Wed Upper Shoulders - Delts Smith Machine Press 8-12 3
Body Split 2 Shoulders - Delts Dumbell Shoulder Press 8-12 3
Shoulders - Delts Dumbell Lateral Raise 8-12 3
Shoulders - Delts Reverse Flyes 8-12 3
Traps EZ Curl Pull Up 8-12 3
Traps EZ Curl Pull Up Push 8-12 3
Traps Dumbell Shrugs 8-12 3
Thurs Lower Legs - Quads,Glutes Smith Machine Squats 8-12 3
Body Split 2 Legs - Glutes,Hams Barbell Deadlift 8-12 3
+ Cardio Legs - Quads Leg Extension Machine 8-12 3
Legs - Calves Calve Extension Machine 8-12 3
Abs Knee Raise Parallel Bars 8-12 3
Abs Swiss Ball Crunch 25 4
Fri Upper Back - Lats Wide Grip Pull Up 8-10 3
Body Split 3 Back - Lats One Arm Dumbell Row 8-12 3
Back - Lats Wide Grip Lat Pulldown 8-12 3
Back - Lats Bent Over Row 8-12 3
Biceps 21's EZ Curl Bar 21 3
Biceps EZ Curl Bar Curl 8-12 3
Biceps Seated Dumbell Curls 8-12 3
Biceps Dumbell Concentration 8-12 3
 
Sat None None None 0 0
Sun Aerobic Cardio Various 25m Lengths (1 Mile) 64 1
Cardio Various 60 Mins Off Road Bike 0 0



Current Cardio Program Jun 09 - Present

My current cardio workouts are not as intense as previous when I was out to lose my initial body fat. I probably do about three to four sessions a week mostly consisting of pool training. I am learning to swim again basically.

Gym cardio includes aerobic and HIIT (High Intensity Interval Training). My main weapon of choice is the cross trainer when doing aerobic, but I do tend to lean towards the bike and treadmill when doing HIIT.

Some examples would be as follows:

   Apparatus     
    Cardio Type   
    Description     
     Time    
     Est Cals Burned    
Cross Trainer Warm Up Constant Level 12-15 10 Mins 150-200
Cross Trainer Aerobic Constant Level 10-12 40 Mins 500-700
Cross Trainer HIIT Random Level 12-15 20 Mins 400+
Treadmill Warm Up Incline Max - Speed 5.5 10 Mins 150
Treadmill Aerobic Speed 10.5 30-40 Mins 500+
Treadmill HIIT Alternate Speed 5.5(1min) 14.0(1min) 15-20 Mins 300+
Bike Warm Up Constant Level 12-15 10 Mins 100+
Bike Aerobic Constant Level 10-12 40 Mins 400+
Bike Aerobic Off Road Mountain Biking 60 Mins+ 500+
Bike HIIT Alternate Level/Pace 7(1min)slow- 13(1min)fast 12-15 Mins 250+
Rower Warm Up Fish Game 5 mins 100+
Rower Aerobic Level 5 - 50,000 Metres 40-50 Mins 500+
Rower HIIT Alternate Speed Steady(2min) Fast(1min) 10-15mins 250+
Pool Aerobic 1600 Metres Mixed Breastroke / Freestyle 40-50mins 500+
Various Aerobic/HIIT Alternate Apparatus 10 mins each 40-50mins 500+