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.

The schedule now looks like this :

Sunday
10 mins cycle (morning)
Ab routine (bodyweight only)

Legs
Barbell Hack
Romanian Deadlift
Hamstring curl

Monday
10 mins cycle (morning)
Leg routine (bodyweight only)

Cardio
45 mins cycle

Tuesday
10 mins cycle (morning)
Ab routine (bodyweight only)

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

Wednesday
10 mins cycle (morning)
Leg routine (bodyweight only)

Cardio
45 mins cycle

Thursday
10 mins cycle (morning)
Ab routine (bodyweight only)

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

Friday
10 mins cycle (morning)
Leg routine (bodyweight only)

Cardio
45 mins cycle

Saturday
10 mins cycle (morning)

I'll add light weights to the short morning routines as my strength increases.


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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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