Effective and Quick Weekly Workout Routine

As a Personal Trainer and fitness enthusiast, I take pride in my workouts. For the last three weeks, I have started a new routine; incorporating various weight, reps, and rest times, and would like to share. The routine is throughout the week (Mon-Fri) and is part body-building oriented and part athlete driven. Monday, Tuesday and Thursday I rested about one minute between each circuit set. Keep in mind you should change your routine every 3-4 weeks but this is a good pattern that addresses all body parts.

MONDAY- CHEST/BICEPS/LEGS

1. Weighted Dips/Hammer Curl Circuit

3 to 5 sets of 8 reps (First set of dips should be with just body weight as a warmup)

2. Incline Dumbbell Bench Press/Barbell Curl Circuit

3 to 5 sets of 8 to 10 reps

3. Straight Legged Barbell Deadlifts

5 to 6 sets of 6-8 reps (Start off light, don't rep to failure, gradually increase weight after each set so you don't wear yourself out)

TUESDAY- BACK/SHOULDERS/TRICEPS

1. Pull-ups/Dumbbell Military Press Circuit

3-5 sets of 8-10 reps

2. Dumbbell Rows/Barbell Military Press Circuit

3-5 sets of 8-10 reps

3. Overhead Dumbbell Triceps Extension/Plank Circuit

3-4 sets; 8-10 reps for Triceps extensions/ at least 35 seconds for planks

4. Cable Triceps Pulldowns/Burpees

3 sets; 15 reps for the pulldowns and at least 10 burpees

WEDNESDAY- LEGS/CHEST

This is kind of a day off for the rest of the body in an effort to avoid over training, which can be counter productive.

1. Good Mornings

5 sets of 8-10 reps. Start off extremely light and gradually increase weight.

2. One Legged Step Ups (Barbell on shoulders). Most gyms have platforms but if those are not available find a bench. Choose a height that best suits your fitness level

3-4 sets of 7-10 reps for each leg.

3. Max Bench (work to a 1, 3, 5, or 8 rep max depending on how you are feeling. If you are still sore from the Monday workout, stay a little lighter. If you are fresh, go heavy).

My Max Bench from last week: 135 X 8 as a warmup, 185 X 5, 225 X3, 275 X 2 (I was alone. If you do not have a spotter, don't be foolish. I stopped at 275 because I felt I may not have been able to handle heavier weight on my own without someone spotting me and I knew I would work out my chest a little more later in the week).

THURSDAY- BICEPS/TRICEPS/TRAPS AND DELTS/SPRINTS

This shouldn't take you more than 15-20 minutes

1. Dumbbell or Kettle Bell Upright Rows

3 sets of 15 reps. Rest about a minute between sets

2. Rear Delt Extensions

3 sets of 15 reps. Rest about a minute between sets.

3. Barbell Curl/Skull Crushers/DB Curl/Cable Rope Triceps Pull-Down Circuit

3-4 sets to failure. Start off light, raise weight slightly. The goal is 10 reps each set. Rest about a minute after the circuit.

4. 10 wind sprints (30-40 yards). Wind Sprint= Sprint to target, walk back to starting point.

FRIDAY- FULL BODY CIRCUITS

No rest between sets, every set is to failure.

1. Loaded Burpees (Burpee with dumbbells in hand)/DB Push ups (gripping Dumbbells while doing Push ups) and DB Rows from Push up position. Choose a reasonable weight for the loaded burpees and DB rows from a push up position.

3 sets to failure. Remember not to rest between sets.

2. Jump Squats/Pull-ups/Laterals

3 sets to failure. Choose a reasonable weight for the laterals.

Good Luck! I'd love to read some feedback.