Bodyweight Workout: Cycle 6, Week 8, Day 3 – Day 4
Day 1: Chest & Back
Exercise Sets Reps A1 Barbell Row 5 10 B1 Dumbbell Bench Press 5 12 C1 Seated Cable Rows (cable machine) 2 15 D1 Standing EZ Curl Machine or Pullup Machine 2 20 E1 Triceps Pushdown Machine 2 15 F1 Close Grip Bench Press with Overhead Pulley 2 25 G2 Kneeling Cable Crunch Machine 2 15 H1 Standing Skullcrushers or Leg Raise Machine 2 15 I1 One Arm Dumbell Row Machine 2 15 J1 Standing Ab Wheel or Side Lying Crunches 2 15
Day 2: Legs & Abs
Exercise Sets Reps A2 Squat 5 10 B2 Lunges 5 10 C2 Walking Lunge with Step-Up (or any other leg exercise) 3 12 D2 Weighted Situps or Leg Raises 3 12 E2 Standing Calf Raise Machine 3 12 F2 Standing Calves Elevate Machine 3 12 G2 Knee Tuck Machine 2 15 H2 Plank with Twist or Other Exercise (optional) 2 15 I2 One Arm Dumbell Row Machine 2 15 J2 Standing Ab Wheel or Side Lying Crunches 2 15
Day 3: Shoulders & Arms
Exercise Sets Reps A3 Barbell Shrugs 5 10 B3 Dumbbell Flyes 5 10 C3 Seated Dumbbell Press 5 10 D3 Lying Triceps Extensions 5 10 E3 Incline Curls 2 15 F3 Overhead Triceps Extensions 2 15 G3 Standing EZ Curl Machine 2 20 H3 Rope Cable Pressdowns 2 15 I3 Seated Dumbbell Curls 2 15 J3 Paloff Press or Kneeling Cable Crunch Machine 2 15
Day 4: Off
Make sure to give yourself at least 1 day of rest between each session.
Be sure to stretch both before and after exercise.
This cycle lasts for 4 weeks
After the 4 weeks, take a week off from this routine and do something else. Then, you can either start it over again or begin a new 4 week cycle.
You can also try out the other three cycles listed in this article. They are listed in order of difficulty with cycle 4 being the most difficult.
Note: If you feel any pain while performing any of these exercises, discontinue the exercise immediately and do not perform it again. Talk to an expert at your local gym about which exercises are suitable for you and which ones you should avoid.
Also, if you find that you are not progressing as fast as you want to, or at all, then change something about the routine (exercise, order, sets, reps, etc.) until you start seeing progress again. The key is to always make changes in order to keep your body from getting used to the routine and thus preventing it from working.
Last, but certainly not least, always remember to have fun!
If you find that you’re enjoying yourself and look forward to your sessions, then you know that you’re on the right track to getting fit.
Here are some more tips to help you along the way:
Go slow. When you first start out, changing your body can be a bit of an ordeal. Your body will need time to get used to all the new stimuli it is getting. The key is to always go at a steady pace and not to rush things.
By pushing too hard, you can easily burn yourself out or even injure yourself. Also, by going too fast, you’ll be less likely to get the most out of your routine. Always make sure to listen to your body. It tells you when things are going good and when things aren’t. Be sure to eat right. Changing your exercise routine is just part of the equation for getting in shape. Nutrition is just as important. While your body does require energy to exercise, it’s also burning a lot more during the process. Make sure to keep your body fueled by eating the right kinds of food (protein, complex carbs and low-fat are a good start). A good way to tell if you’re eating properly is to check your urine. It should be a very light yellow. Any darker than that and you’re not drinking enough. Also, remember to stay hydrated. Drink water whenever you feel thirsty. You can also drink other liquids, but water is the healthiest and least fattening choice. Also, try to avoid too much sugar and caffeine if you can. They may give you a temporary boost, but they really don’t do your body any good in the long term. Get some rest. While exercising is important, sleeping is just as important. Your muscles grow while you sleep. This is when they recover and rebuild themselves stronger than before. Try to get at least 8 hours of sleep every night. Also, try to keep your sleeping pattern consistent. Go to sleep and wake up at roughly the same times every day. This will also help your body get into a routine and be more prepared for your sessions. Listen to your body. As I said before, your body is speaking to you at all times. It lets you know if what you’re doing is right or wrong. If something causes pain, don’t do it again. If something feels wrong, change it. Listen to your body and it will listen to you.
Hopefully these tips will help you on your way to getting fit. Just remember to have fun and to stay motivated and you’ll be well on your way to a new and improved you!
Good luck on your journey and remember to keep moving!
Sources & references used in this article:
Changes in food intake and body weight associated with basic combat training by DA Williamson, PD Martin, AH Raymond… – Military …, 2002 – academic.oup.com
Protein Requirements for the Ageing Athlete by S Tindal – breakingmuscle.com
Dietary fish oil reduces progression of chronic inflammatory lesions in a rat model of granulomatous colitis. by J Vilaseca, A Salas, F Guarner, R Rodriguez… – Gut, 1990 – gut.bmj.com