Current Workout as of 6/18/2019

Table of Contents

My current daily workout, on top of the weights, I do cardio before/after or just during the day. I was getting up at 5:30am and doing cardio then doing weights in the evening after work. I am now doing all of my cardio and weights at 4:30 am before work. I also go for walks during lunch, usually 2 to 3 miles.


Monday

Chest and Triceps


Exercise Sets Reps
Barbell Bench Press 4 12
Barbell Incline Bench 4 12
Butterfly 4 15
Cable Cross Over 4 9
Triceps Pushdown V Bar 4 12
Barbell Triceps Extension 3 8
Dumbbell Standing Triceps Extensions 3 8

Tuesday

Back and Biceps


Exercise Sets Reps
Dumbbell Hammer Curls 3 8
Wide Grip Lat Pulldown 4 16
Barbell Bent Over Row 4 12
V-Bar Pull Down 4 12
Reverse Grip Lat Pulldown 4 12
Barbell Deadlift 4 10
Dumbbell Alternate Bicep Curl 4 12

Wednesday

Rest (maybe cardio)

Thursday

Legs


Exercise Sets Reps
Dumbell Lunges 3 8
Lying Leg Curls 3 8
Barbell Squat 6 12
Leg Extensions 4 12
Seated Calf Raises 4 20
Donkey Calf Raises 4 20

Friday

Back and Shoulders


Exercise Sets Reps
Cable Rope Face Pull 4 8
Wide Grip Pulldown Behind the Head 4 12
One Arm Dumbbell Row 4 12
Dumbbell Shoulder Press 4 12
Dumbbell Lateral Raise 4 12
Barbell Shrug 4 12
Front Two Dumbbell Raise 4 12
Barbell Upright Row 4 10
Reverse Machine Fly 4 12
Machine Shoulder Press 4 12

Saturday

Biceps and triceps


Exercise Sets Reps
Dumbbell Standing Tricep Extensions 3 8
EZ Bar Standing French Press 3 8
Cable Triceps Pushdown 3 8
Close Grip Cable Curl 3 8
Tricep Dumbbell Kickback 3 8
Seated Dumbbell Curl 3 8
Barbell Curl 3 8
Preacher Curl 3 8
Machine Triceps Extension 3 8

Sunday

 Rest 

Any

Some extra days or rest days


Exercise Sets Reps
Crunches 3 8
Dumbell Side Bend 3 10
Cable Crunch 3 10
Wood Chops with Cable 3 10
Air Bike 3 10
SLeg Raise 3 10

Jason L. Esman avatar
Jason L. Esman
An experienced senior managed service engineer with 20+ years of knowledge in operations and technology management. I am passionate about working to create efficient, scalable, and repeatable technology and support delivery models. I’ve been heavily involved in ITSM/ITIL providing leadership for the development and implementation of Change Management, Problem Management, and Incident Management.
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