Nearly a Month In

A bit of fine-tuning.


This week I modified the routine a little, varying the weightlifting exercises as well as adding a daily dose of cycling. This is a 15 min warm-up in addition to the longer sessions.

Sunday
15 mins cycle (morning)

Legs, abs
Barbell Hack
Romanian Deadlift
Hamstring curl
Reverse crunch
Traditional crunch

Monday
15 mins cycle (morning)

Cardio
45 mins cycle

Tuesday
15 mins cycle (morning)

Chest, Shoulders, Triceps
10 mins cycle
Incline barbell press
Flat bench barbell press
Close grip bench press
Upright row
Lateral raise

Wednesday
15 mins cycle (morning)

Cardio
45 mins cycle

Thursday
15 mins cycle (morning)

Back, biceps
15 mins cycle
Push ups
Bent-over barbell row
Dumbell row (L+R)
Barbell shrug
Barbell curl

Friday
15 mins cycle (morning)

Cardio
45 mins cycle

Saturday
15 mins cycle (morning)

On the motivation front, there are no problems so far with regard to doing the exercises. If anything, there's a tendency to want to train longer - I'll keep the increases gradual though. An extra 15 mins of cycling per day is probably enough for one week.


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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

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Like this? Check out :

Week 5 of Weights.This week I reduced the daily cycling warm-up to 10 minutes, and added short (20 min) routines for legs and abs - 3 days per week each. I've also removed the ab exercises from the Sunday weights routine as they are now covered in these short routines.
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