Next 12 Weeks Workout (August 2016)

Filed under: Fitness

My 5-day split workout for the next 12 weeks.

Each day starts with a warm up with the first major compound lift. e.g. bench press, deadlifts, etc). The warm up consists of 3 sets of decaying reps. 20, 15, and then 10. I wait at least 3 minutes between exercises to build up ATP.

I do as many sets as I need to hit a minimum of 24 reps. If a set goes under 8 reps, I bump the sets from three to four or more. If I can do two sets of 12 reps, I bump up the weight for the 3rd set and increase the weight the following week. My rest between sets is currently 90 seconds, which I will reduce by 15 seconds every 4 weeks.

I have a few problem areas that I purposely work harder on: delts, wrists, shoulders, and biceps.

I only do HIIT sprints twice a week. The goal is to be able to do between 8 to 10 full 30-second sprints and then up the time to 60-second sprints.

Saturday (Chest / Push Day)

  • Flat bench press, wide grip
  • Incline bench press, wide grip
  • Dips for Chest
  • Flys
  • HIIT Sprints (30 seconds full speed, 60 seconds at pace)

Sunday (Back / Pull Day)

  • Additional Warmup, Walk for 5 – 10 minutes
  • Sumo Deadlifts
  • Pulldown
  • T-Bar Barbell Row
  • Seated Cable Barbell Row
  • Kettle Bell Swings (3 sets, as many as possible, 60 seconds of rest)

Monday (Shoulders)

  • Barbell Shoulder Press
  • Shrugs
  • Seated Reverse Flys
  • Bent-over reverse fly, 45-degree side lateral raise, Front lateral raise. (each set is done with all 3 moves. e.g. 8 reps of bent-over reverse fly, then side lateral raise)
  • Burpees (3 sets, as many as possible, 60 seconds of rest)

Tuesday (Arm Day)

  • Flat bench press, normal grip
  • Dips for Triceps
  • Barbell curl
  • Close grip bench press
  • Dumbell curls
  • Hammer curls
  • Wrist curls
  • HIIT Sprints (30 seconds full speed, 60 seconds at pace)

Wednesday (Leg Day)

  • Additional Warmup, Walk for 5 – 10 minutes
  • Squats
  • Leg Press
  • Step Ups
  • Calf Raises
  • 3 Sets of wide grip Push Ups followed by plank for 60 seconds)

Comments and constructive critiques are welcome as I’m always driving, pushing, growing to better myself.

What is your workout?

Nerdy Mishka