Greetings from a cold, windy, rainy, wet, and depressing Juneau Alaska (but I have the Little Yellow Pills, so I am happy!)
After a year of semi-retirement following 20 years in the technology field, in January I am starting the final steps for a new career as a teacher. This entails doing a bit of student teaching in my local high school, and means my training time will be severely limited. Because of this, I am looking at streamlining my exercise routine, and am looking for any suggestions on what to eliminate, combine, re-combine, add, or whatever, in order to cut exercise time while somehow maintaining what I have gained.
Below is what I currently do. I also do aerobics, such as treadmill or bike on days 5, 6, and 7, as well as on leg days. Abs are done on occasion (I really hate doing ab work, so it is not listed). All of the following are performed 3 X 8 with the exception of the calf raises, which I do one set to failure on each of the 4 days. The first set is of moderate weight, with the remaining 2 sets at full weight. When I can do 8 reps (or 9, depending on body part) on sets 2 & 3, I increase the weight. Also, I will not add any chest exercise such as flys, as they are not kind to my shoulders (resulting from multiple injuries from that “I am indestructible” phase of life).
Day One (my favorite day - especially when i can't reach the back of my neck after exercising)
DB Bicep Curl
Cable Tricep Extension – Rope
EZ Bar Bicep Curl
Cable Tricep Extension – V-Bar
Reverse Bicep Curl (thumb over)
Tricep Extension - DB
Hammer Curl
Forearm Curl
Reverse Forearm Curl
Standing Calf Raise
Day Two
Leg Press
Squats
Leg Extension
Laying Leg Curl
Seated Leg Curl
Straight Leg Deadlift
Standing Calf Raise
Day Three
Front Arm Raise
Row – Machine
Side Arm raise
Underhand Cable Pulldown
DB Press
Wide Grip Pulldown
DB Rear Lateral Raise
Upright Row
Cable Internal Rotation
Cable External Rotation
Standing Calf Raise
Day Four – The below are completed and miscellaneous exercises are added, depending on how I feel.
DB Bench Press
DB Incline press
Pullover
DB Row
Shrug
Standing Calf Raise
After a year of semi-retirement following 20 years in the technology field, in January I am starting the final steps for a new career as a teacher. This entails doing a bit of student teaching in my local high school, and means my training time will be severely limited. Because of this, I am looking at streamlining my exercise routine, and am looking for any suggestions on what to eliminate, combine, re-combine, add, or whatever, in order to cut exercise time while somehow maintaining what I have gained.
Below is what I currently do. I also do aerobics, such as treadmill or bike on days 5, 6, and 7, as well as on leg days. Abs are done on occasion (I really hate doing ab work, so it is not listed). All of the following are performed 3 X 8 with the exception of the calf raises, which I do one set to failure on each of the 4 days. The first set is of moderate weight, with the remaining 2 sets at full weight. When I can do 8 reps (or 9, depending on body part) on sets 2 & 3, I increase the weight. Also, I will not add any chest exercise such as flys, as they are not kind to my shoulders (resulting from multiple injuries from that “I am indestructible” phase of life).
Day One (my favorite day - especially when i can't reach the back of my neck after exercising)
DB Bicep Curl
Cable Tricep Extension – Rope
EZ Bar Bicep Curl
Cable Tricep Extension – V-Bar
Reverse Bicep Curl (thumb over)
Tricep Extension - DB
Hammer Curl
Forearm Curl
Reverse Forearm Curl
Standing Calf Raise
Day Two
Leg Press
Squats
Leg Extension
Laying Leg Curl
Seated Leg Curl
Straight Leg Deadlift
Standing Calf Raise
Day Three
Front Arm Raise
Row – Machine
Side Arm raise
Underhand Cable Pulldown
DB Press
Wide Grip Pulldown
DB Rear Lateral Raise
Upright Row
Cable Internal Rotation
Cable External Rotation
Standing Calf Raise
Day Four – The below are completed and miscellaneous exercises are added, depending on how I feel.
DB Bench Press
DB Incline press
Pullover
DB Row
Shrug
Standing Calf Raise
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