I’m Back with the Workout of the Week!
I know it has been sometime since I have updated. I just wanted to let everyone know that I am still here. I was on vacation and then moved when I got back home. Regardless, I am back in the gym and back to experimenting with different recipes.
For this week, I am going to take it a little easy in the gym. I have not consistently worked out in over a month. During that time, I did not stay on top of my diet. I really felt a difference in my energy and mood.
Yesterday, it was my first day back in the gym. It felt amazing, and I am ready to finish out the week strong.
For this week, here is the workout schedule:
Monday, June 16
Back and Biceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide-Grip Lat Pulldown | 3 | 12 | 1 minute rest between sets |
| One-Arm Dumbbell Row | 3 | 12 | 1 minute rest between sets |
| Seated Cable Rows | 3 | 12 | 1 minute rest between sets |
| Underhand Cable Pulldowns | 3 | 12 | 1 minute rest between sets |
| Dumbbell Alternate Bicep Curl | 3 | 12 | 1 minute rest between sets |
| One Arm Dumbbell Preacher Curl | 3 | 12 | 1 minute rest between sets |
| Standing Biceps Cable Curl | 3 | 12 | 1 minute rest between sets |
Tuesday, June 17
Legs and Calves
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg Press | 3 | 12 | 1 minute rest between sets |
| Leg Extensions | 3 | 12 | 1 minute rest between sets |
| Wide Stance Barbell Squat | 3 | 12 | 1 minute rest between sets |
| Seated Leg Curl | 3 | 12 | 1 minute rest between sets |
| Standing Calf Raises | 3 | 12 | 1 minute rest between sets |
| Seated Calf Raise | 3 | 12 | 1 minute rest between sets |
Wednesday, June 18
Shoulders and Abs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Seated Dumbbell Press | 3 | 12 | 1 minute rest between sets |
| Standing Dumbbell Straight-Arm Front Delt Raise To A ‘T’ (up and open) | 3 | 12 | 1 minute rest between sets |
| Side Lateral Raise | 3 | 12 | 1 minute rest between sets |
| Seated Bent-Over Rear Delt Raise | 3 | 12 | 1 minute rest between sets |
| Exercise Ball Crunch | 3 | 12 | 1 minute rest between sets |
| Air Bike | 3 | 12 | 1 minute rest between sets |
Thursday, June 19
Chest and Triceps
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide Pushups | 3 | 12 | 1 minute rest between sets |
| Dumbbell Bench Press | 3 | 12 | 1 minute rest between sets |
| Cable Crossover | 3 | 12 | 1 minute rest between sets |
| Narrow Pushups | 3 | 12 | 1 minute rest between sets |
| Standing Dumbbell Triceps Extension | 3 | 12 | 1 minute rest between sets |
| Triceps Pushdown | 3 | 12 | 1 minute rest between sets |
This is my workout for the next two weeks. As for cardio, I will be running outside three times this week. If you are joining me on the journey back to the gym, let me know how it goes by commenting below.
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. ~ John. F. Kennedy