Mar 152013

I’m happy to report that for the last couple weeks or so I’m back into a solid workout routine. For a long time I’ve been wanting a workout partner at my gym and I was unsuccessful. I finally convinced my boss to come to the gym with me and it’s been going great. We are both cranking away, getting up and to the gym at 7am four times a week.

I concocted the routine as a combination of stronglifts and arnold’s 4-day routine. Here it is in the order that we complete our exercises.

Monday & Thursday: Legs and Chest

  • Squats 5×5
  • Bench Press 5×5
  • Leg Curls 5×12
  • Leg Extensions 5×12
  • Flies 3×10

Tuesday & Friday: Arms and Back

  • Assisted Pullups 3×8
  • Bicep curls 3 x 20 (alternate arms)
  • French Press 3 x 12
  • Lower back curls 2 x 15
  • Military Press 5 x 5
  • Tricep curls 3 x 10

The routine isn’t perfect, but it’s good. Hitting all the major muscle groups. I plan on sticking with this for a few months. Some notable exercises missing include rows, calf raises, and deadlifts. When we change up the routine down the road, I’ll re-evalulate.


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