About nine months ago I posted a blog post about my obsession with lifting weights. Click here to read it. That addiction has not gone away, and I'm still at the gym every Monday, Wednesday and Friday doing my best to improve my body by lifting things up and putting them down.
If you were a hardcore professional competing bodybuilder, you would split up your workouts by body part. However, I am not planning to compete, so I do my best to get a full body workout in during a single gym visit. Since I get bored easily, I am constantly trying new and different exercises to challenge my body. I am also working hard to get my arms, shoulders and back in shape so I can easily manage the upcoming Conquer The Gauntlet four mile obstacle course that I will be running on June 21st.
Here is the simple routine that I am doing every visit to the gym. It gives me a full body workout in less than sixty minutes. I run through this set of exercises four or five times with a very small rest period in between:
Back Squats x 10 - Put a bar on your shoulders and squat down - simple stuff. I use an Olympic bar (the big one - 45lbs + weights) but any bar will work. The goal is to get the upper part of your thighs to be parallel with the floor. You may have to work down to that. If you lose your balance and want to fall forward, be sure that you are focusing on pushing down and up with the heel of your foot vs. the toes. What does it work? Upper Legs, Butt, Calves.
Bench Press x 10 - Lay on the bench press ... bench. Grab the bar with your hands slightly greater than shoulder width. Start with your arms straight out in front of you and bring the bar down to your nipples. Make sure you touch your chest with the bar. I see many people only do this 1/2 way. What does it work? Chest, back, arms.
Bent Over Back Row x 10 - Stand up and grab a bar at slightly greater than shoulder width. Bend over at the waist so your upper body is perpendicular to your lower body. With the bar hanging down by the floor, pull it up with your back muscles and touch your nipples. This is like a reverse bench press. What does it work? Upper Back, Arms.
Overhead Press x 10 - You guessed it. Grab a bar at a width slightly greater than your shoulders. Lift it up and rest it right below your chin. Then press it overhead until your arms are fully extended. Bring the bar back down to your chin. What does it work? Shoulders, Arms, Upper Back.
The x10 means perform the repetition 10 times. Use weights that make the exercises challenging, but not impossible. If you are reading this blog, you are probably not working out to compete for any records. (But if you are let me know. That would make me feel like a badass if a competitive bodybuilder or weightlifter was reading this website.)
That is it! It is simple, it works your major body parts, and if done right you will feel exhausted when you have completed five sets.
Note:
This routine does not account for any aerobic activity that you need. But if you limit the rest time between sets, the high repetition count will keep your heart rate high.
Disclaimer:
I am not a fitness instructor in any way shape or form. If you are new to exercise, please start slow and work your way into more advanced routines. If you have any questions or concern about exercise, please consult a licensed physician or a personal trainer.
Even after the disclaimer - this routine is still giving me one hell of a workout. If you follow it, you will burn some serious calories and gain strength.
If you want to read my other posts on workouts, click here.
Your friend in success,
Patrick Allmond