My current workout schedule is a 4 day resistance training split with one day of interval cardio per week. My split is:
-Full Body A
-Full Body B
and my focuses are increasing strength on bench press and deadlift and increasing repetitions on pull-ups. I’m using a programing technique called daily undulating periodization for increasing strength on the deadlift and bench press, so I include both lifts in two workouts each week and for each lift, I have one heavy day and one lighter day each week as well. My hope is that increasing my frequency of performing these lifts will result in some awesome strength gains!
Here is the workout I did yesterday, my upper body workout. I did these exercises after my 15-20 minute warm up routine that involves foam rolling and 8-10 dynamic stretches or mobility drills. This workout took about 70 minutes including the warmup.
|A. BB Bench Press (Heavy) 5-6 X 1-3 Reps|
|B. Pullups 3 X Max Reps|
|C. Plank (arms on airex mat, Legs in TRX) 3 X60”|
|D. Inverted Row (TRX) 3 X 8-10 reps|
|E1. DB Bicep Curls 3 X 8-12 reps|
|E2. Bench Dips 3 X 10-15 Reps|
|E3. Prone T’s 3 X 10-15 Reps|
To explain some of my shorthand: BB=Barbell, DB=dumbbell, exercises with the same letter (E) are performed in sequence like a circuit, and the first numbers to the left of the “X” are the number of sets.
Strangely, in the aftermath of my workout, I’ve been most sore in my chest (probably from the heavy bench press) and my mid/lower traps (from the prone T’s, the lightest exercise on there, but truly a weak point for me).
Becoming the best fitness coach I can be involves continuously learning. I’m currently reading Training for Strength by Chris Beardsley. It’s a review of the scientific research studies that exist on strength training.
My other favorite brain-stimulation lately is the Physique Science Radio podcast hosted by Layne Norton and Sohee Lee. It’s free. I stream it in my car through soundcloud and nerd-out on their fitness Q&As and interviews with notable exercise physiologists, nutritionists, and fitness psychologists.
I’d encourage you to check out either, but especially the podcasts, and always be learning (through reputable sources)!