Work has me swamped so I haven’t had a chance to blog or make any
videos. Going to hopefully review some products and a routine or two this
weekend.
At the moment I have been following this workout from
Muscle and Fitness the T-Shirt Workout.
Basic exercises with a solid rest time allowing the muscles to grow.
I had to switch some of the exercises because of the type of equipment
I have at home. For the most part it still covers all the same muscles.
I also incorporate three days of stomach exercises after the work out.
Day 1
Chest
Incline Bench Press - 4 sets – 8-12 reps
Dumbell Bench Press – 4 sets – 8-12 reps
Incline Flyers -4 sets – 8-12 reps
Pullover- 3 sets – 8-12 reps
Shoulders
Overhead Press – 4 sets – 8-12 reps
Upright Row – 4 sets – 8-12 reps
Lateral Raise (Bosu Ball) – 3 sets – 8-12 reps
Rear Delt Row ( Bosu Ball)-3 sets – 8-12 reps
Triceps
French Press – 4 sets – 8-12 reps
Dips ( Weighted) – 4 sets – 8-12 reps
KickBack – 3 sets – 8-12 reps
Day 2
Back
Bent Over Row – 4 sets – 8-12 reps
Pull Ups – 4 sets – 8-12 reps
Push Up to Row – 4 sets – 8-12 reps
Self Row – 3 sets – 8-12 reps
Stiff Arm Pull Down – 3sets – 8-12 reps
Biceps
Standing Barbell Curl – 4 sets – 8-12 reps
Seated Alternating Dumbbell Curl – 4 sets – 8-12 reps
Preacher Ez Bar Curl – 3 sets – 8-12 reps
Day -3-Rest
Day 4
Legs
Back Squat – 4 sets – 8-12 reps
Front Squat – 4 sets – 8-12 reps
Dumbbell Lunge – 4 sets – 8-12 reps
Step Up – 4 sets – 8-12 reps
Stiff Leg Deadlift – 4 sets – 8-12 reps
Lying Leg Curl – 4 sets – 8-12 reps
Leg Extentions – 4 sets – 8-12 reps
Day 5
Traps
Shrug Barbell – 4 sets – 8-12 reps
Shrug Dumbbells – 4 sets – 8-12 reps
CorkScrew – 4 sets – 8-12 reps
Forearm
Reverse Curl – 4 sets – 8-12 reps
Behind the back Curl – 4 sets – 8-12 reps
Wrist Flexition – 4 sets – 8-12 reps
Calves
Calf Raise – 4 sets – 8-12 reps
Seated Calf Raise – 4 sets – 8-12 reps
Single Leg Calf Raise – 4 sets – 8-12 reps
Day- 6 – Rest
Day -7 – Rest
Stomach exercises that incorporate, I perform these as circuits.
3 sets – 10-12 reps each no rest between circuit with 30 seconds to 60 seconds rest between circuit.
Below are the types of exercises I do. I like to mix and match the exercises as well.
Example combinations
Leg Raise
Swiss Ball Weighted Crunch
Shotgun
Side Crunch
Swiss Ball leg Raise
Bosu Ball Crunch
Jack Knife
Side Bridge Reach with Dumbbell
Rollout
Swiss Ball Torso Rotation with weight
Hip raise
V-up
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