Current Workout Plan

April 28th, 2008 Update: This plan is currently outdated and I am working on an updated plan.

Here is my workout plan. I based it on a plan given to me by a personal trainer friend and it is a beginning workout with the goals of increasing strength, burning fat and preparing the body for more advanced isolation exercises. Some of it has been changed from what she gave me because of what’s available at my gym or because of certain machines that are almost constantly in use like the assisted chin station.

Schedule:

Day 1 - Cardio
Day 2 - Weights
Day 3 - Cardio
Day 4 - Weights
Day 5 - Cardio
Day 6 - Weights
Day 7 - Rest Day

Weights:

3 times a week - circuit training. Each exercise done using enough weight to barely finish 8 reps. Exercises should be done one after another with the only rest period being the time it takes to move from one machine to another and setup. Once an entire circuit is done, repeat from the beginning until 3 entire circuits have been done. Circuits to include the following exercises:

  1. Leg Press
  2. Leg Extension
  3. Hamstring Extension
  4. Thigh Abduction
  5. Thigh Adduction
  6. Chest Press
  7. Rows
  8. Shoulder Press
  9. Bicep Curl
  10. Tricep Extension

This will be done for 6-8 weeks and then switched to a more traditional muscle split routine based on free weights instead of machine work.

Cardio:

Cardio to be done 3 times a week to start and to consist of 20-30 minutes of high intensity interval training. Routine should be switched every two weeks to keep body from adapting to cardio work.