I really hope to get videos up here eventually, but in the mean time this is a sample a of a long workout of mine:

30 minutes on the elliptical (I can’t run or else I would be running)

3 x 5 of the following on a pull-up machine:

Then I head over to the weight and grab a barbell (I work with a 35 lb barbell) and do 3 x 12 of the following:

( the way I break this up is 4 reps of each of the first four exercises, repeated three time (so 12 each), then I do 6 clean and press and break for a minute and repeat two more times)

  • wide grip (hands wider than hips on the barbell) deadlift (start in a standing position and bend over at the waist- only go so far as the barbell hanging just past your knees)
  • wide grip row (same as before accept when you bend over bring the barbell in to your belly button and repeat three more times before returning to starting position)
  • close grip ( hands in front of thighs on the barbell) deadlift row
  • open palm dead lift row
  • clean and press (I only do 6 of these each set, not 12)

Then grab a light dumbbell, a heavier dumbbell, and a space at a bench and do 3 x 12 of the following:

  • one-arm dumbbell row- heavier dumbbell (12 each side: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row)
  • bench dips (http://www.bodybuilding.com/exercises/detail/view/name/bench-dips)
  • kneeling bent over one arm dumbbell extension- light dumbbell (this guide is for a seated version, I do it kneeling with one knee back– this is the side you will be working with the dumbbell– and one leg propped with one foot on the floor– this is the side you will be leaning on with your unused forearm on resting on your thigh: http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-one-arm-dumbbell-triceps-extension)
  • tricep press- heavier dumbbell (http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press)

Now head over to the cable machine and perform 3 x 12 of the following:

  • wide grip lat pulldown
  • close-grip (palms facing in) lat pulldown

I then do a set on a machine that I can’t remember the name of- I will update this portion after I go to the gym today…

Finally, I end the weight session with 2 x 25 back extension (on the back extension machine).

For a nice long cool down- I did 25 minutes on the stationary bike!

This entire routine took me two hours, my workouts aren’t always this long but I was particularly energetic so I just kept going!


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