My workouts are organized into 30-40 minutes sessions. This allows me to do most of them on my lunch break, taking the least time away from my family in the evenings. This restriction requires me to be as efficient as possible with my time, so I favor complex cross-training style exercises. This is my current workout schedule.
|
Week # |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
1 |
Rest |
Weights |
4 mile long run |
Weights |
4 mile long run |
Weights |
Rest |
|
2 |
Rest |
3 mile tempo run |
Weights |
3 mile fartleks |
Weights |
3 mile tempo run |
Rest |
|
3 |
Rest |
Weights |
4 mile long run |
Weights |
4 mile long run |
Weights or 12 mile bike ride |
Rest |
|
4 |
Rest |
3 mile tempo run |
Weights |
3 mile fartleks |
Weights |
3 mile tempo run or 12 mile bike ride |
Rest |
Strength Training
Warm-up
Jump rope, 100 times; Push ups, 50 reps; Duck-under, 12 reps each side; Step-over, 12 reps each side
Routine
|
|
Exercise |
Weight (lbs) 1st set/2nd set |
Reps |
|
1 |
Step-up on a bench (using a barbell) |
50 / 60 |
8 |
|
2 |
Alternating dumbbell bench press |
45 / 50 (weight in each hand) |
8 |
|
3 |
Bulgarian squats |
45 / 50 (weight in each hand) |
8 |
|
4 |
Overhand assisted pullup |
74 lb assist |
8 |
|
Neutral grip assisted pullup |
|||
|
5 |
Dumbbell curl to overhead press |
25 lbs (weight in each hand) |
8 |
|
6 |
Cable twist |
80 lbs |
8 |
|
7 |
Hanging leg raise |
|
15 |
|
8 |
Twist crunch on stability ball |
|
15 |
|
9 |
Chin-up |
90 lb assist |
8 |
|
10 |
Chin-up “negative” |
5-seconds each |
5 |
|
11 |
Pull-up “negative |
5-seconds each |
5 |
|
12 |
Kneeling lat pulldown |
90 lbs |
8 |
The routine is done in supersets, as follows:
- Exercises 1 & 2, 30-second rest, repeat
- Exercises 3 & 4, 30-second rest, repeat
- Exercises 5 & 6, 30-second rest, repeat
- Exercises 7 & 8, 30-second rest, repeat
- Exercises 9-12 performed in rapid succession
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