My Current Workout Schedule

Hi Folks!

Always a pleasure to reach out to all you lovely people out there. I have received several notes asking to share my routine – in fact that has been on my list ‘to do’ for a while now. So without much ado, here goes:

Presently I am following a “one muscle group per day – twice a week for legs” routine.

Monday: Cardio/Arms/Abs

  • 15 Minutes Warm up on the treadmill
  • Biceps:
    • Standing barbel curls – 3 sets x 12;10;8 reps
    • Alternate dumbbell curls – 3 sets x 10; 8; 6 reps
  • Triceps:
    • Close grip (a.k.a narrow grip) bench press – 4 sets x 12;10;8;6 reps
    • Dumbbell crossface – 3 sets x 10 reps each
    • Cable tricep pressdowns – 4 sets x 12; 10; 8; 6 reps
  • Abs: (I don’t do abs ‘everyday’ of the week. Just 3 days a week is just as good)
    • Plank: 1 minute x 4 sets.

Cool down with a short stretch and deep breathing.

Tuesday & Friday: Legs Day!

  • Warm ups with a full body stretch and 50 jumping jacks.
  • Straight Leg deadlifts: 1 warm up set (10-12 reps); 3 working sets (10;8;6 reps)
  • (Optional) Lying Leg Curls: 3 sets x 10;10;8 reps [I list this as “optional” because, I sometimes skip it, when I am hard pressed for time. I don’t have a proper leg curl/leg extension machine, so I do this exercise by lying face down on a flat bench and wedging a dumbbell between my toes! – another example of my ‘improvise’ philosophy 🙂]
  • Leg extension: 4 sets x 12;10;8;6 reps
  • Box Squats: [I do box squats as an alternative to regular squats, because I do not have a power rack OR smith machine in my gym. I do this by using the weight rack on the flat bench (I set the bench one notch below flat – in the decline position) – am seeing some very encouraging results with this.] 1 warm up set; 4 working sets x 10;8;6;4 – my last set is currently at 100kg (220lbs) and I plan to increase that to 105kgs. (231lbs.) over the next 2 weeks.
  • Standing Calf Raises: 5 sets x 20 reps

Cool down with deep breathing.

Wednesday: Chest & Abs

10 minute brisk walk on the treadmill.

  • Chest:
    • Body stretch and floor push ups 2 sets x 30; 20 reps
    • Flat bench press 5 sets x 12;10;8;6;4 reps
    • Incline Dumbbell press 4 sets x 12;10;8;8 reps
    • Dumbbell pullovers 3 sets x 10 reps each.
  • Abs:
    • Crunches 5 sets x 20 reps.

Cool down with full body stretch & deep breathing.

Thursday: Back & Forearms

Warm up with 10 minutes brisk walk on the treadmill.

  • Back:
    • Chin Ups (total of 25 reps – over multiple sets)
    • Hyperextension (for lower back strength) 3 sets x 12 reps.
    • Deadlift 2 sets heavy 4-6 reps
    • Lat Pulldown – 4 sets x 15;12;10;8 reps
  • Forearms:
    • Barbell Reverse Curls: 3 sets x 12;10;8 reps.

Cool Down with full body stretch and deep breathing.

Saturday: Shoulders & Abs

Warm up with 10 minute brisk walk on the treadmill.

  • Shoulders:
    • Barbell Shoulder Press 1 set warms; 3 sets x 15;12;10 reps
    • Dumbbell Lateral Raises 3 sets x 12; 10; 10 reps
    • Upright Barbell Rows 3 sets x 12;10;8 reps
    • Seated bent over rear delt raises 3 sets x 12;10;8 reps
  • Abs:
    • Hanging Leg Raises: 4 sets x 10 reps
    • Plank 1 minute x 2 sets
    • Crunches 3 sets x 20 reps.

Cool down with Full body stretch and deep breathing.

Sunday: Complete Rest.

Apart from this workout, I also take the below supplements everyday:

  1. Pre workout: 1 scoop Optimum Nutrition 100% Gold Standard WHEY
  2. Post workout: 1 scoop Optimum Nutrition 100% Gold Standard WHEY
  3. At bed time: 1 scoop of Optimum Nutrition 100% Gold Standard CASEIN.

I take all of the above mixed with water only. I have also tried using pre workout suppments such as ON AMI.N.O and BSN N.O. Xplode.

So, there it is. At this point, I’d also mention that I like to switch my programs once every 2-2.5 months (roughly 9-10 weeks). Do share your experience/results, in case you want to try this program.



10 Comments Add yours

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    1. anandspeak says:

      Thank you for the kind words. I just try to share whatever little I have been able to learn over the years in the gym 🙂
      Thanks for stopping by.

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  7. anandspeak says:

    These days I am out on business travel to Malaysia and I am not following the above routine. In fact I have tweaked it more to accommodate for compressed schedules and increased cardio work.
    So, I am doing more treadmill/Cycle combos and reduced weight lifting. I am not eliminating weight training altogether because I just love to do it. One of the biggest challenge, according to me, while traveling, is scheduling time for a workout. I am still pushing to keep my sleep/wake schedules the same as back home. But it is difficult. And even when I manage to get to the gym, the time available for workout is limited. Unlike home, I have to leave the hotel at 8:30 am.
    So, at a high level, I am following the same routine (as in muscle groups) mentioned in the above post – but the variations are reduced and more focus on cardio.

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