Fitness Routine for Last Week

Here’s last week’s fitness routine. You’ll see it’s a little different than my normal training routines. Usually, I am working out to build muscle and strength or lean out and burn body fat.

That makes most of my routines weight workouts and I control my body fat levels through nutrition, while sometimes adding high intensity interval training.

After a long layoff due to some injuries, I not only wanted to shed fat and build lean muscle , I want to get into great overall condition and start taking Brazilian Jiu Jitsu classes again.

So here’s last week’s fitness routine.

Monday:

Deadlifts – 5 ladders*

Leg Press – One leg at a time for 4 sets per leg without any rest. So it goes left leg to failure, right leg to failure, etc. for 4 sets per leg. Reps could go something like this: 17 x 12 x 7 x 3.

Push Ups – 75 reps

Seated Floor Press (using Kettlebell instead of Dumbbell) – 2 x 10 (per arm)

Incline DB Curls – One Triple Drop Set – 8 x 6 x 6

Cardio/Conditioning

Kettlebell Swings – 150 reps
Stair Jumps Tabata Style (8 rounds of 20 seconds all out followed by 10 seconds of rest)

Tuesday:

Easy 30 minute bike ride

Wednesday:

Kettlebell Press
Pull Ups

These are done non-stop for ladders. In other words, I do the kettlebell press with my left arm, then my right arm, then pull ups and then rest. I performed 5 ladders.*

Kettlebell Snatch – 5 minutes
Hill Sprints – 10

Thursday:

Easy 30 minute bike ride

Friday:

Barbell Squat 8 x 8 (30 seconds rest between sets)

Push Ups – 100

Burpees – 50

There isn’t any chest training in here besides push ups because of my shoulder.

* Ladders are simply increasing your reps each set, starting with one,then cycling back again to one, all with the same weight.

Let’s use an example. Say you’re using 175 on the bench press. You’d perform 1 rep, rest, then 2 reps, rest, then 3 reps, then rest and repeat for three to five cycles.

So it might look like this:

175 x 1
175 x 2
175 x 3
175 x 1
175 x 2
175 x 3
175 x 1
175 x 2
175 x 3

That would be the initial ladder. Once you can do that you’d want to add a fourth set to each ladder so each ladder would be 1 x 2 x 3 x 4.

Stick with the same wait until you can get all the reps, then add a fifth set of five, like this:

175 x 1
175 x 2
175 x 3
175 x 4
175 x 5

It may be a number of workouts before you get them all. You may only get the fifth set of five the first couple of ladders and then 4, 3, and 3 on the fifth set of the last three ladders. Keep working your way up.

Once you get all the reps (75 total), you can increase the weight and drop back down to five ladders of three sets (see above).

Stay strong!

Free Fitness Tips Report: Discover How To Boost Your Metabolism, Burn Fat Faster with Less Effort, And Get Lean, Sexy, Six Pack Abs… Fast!

Just enter a first name and valid email address, click “Gimme!” and you’ll begin receiving the information directly to your email inbox.