ShapeFit.com

[Tyler Hawke]

My workouts have often been what I've been able to replicate from a book or pull from the internet. This week I decided to put my own together. As this place is a great resource for advice and critiques, I thought I'd seek some.

After a week off from traditional working out - I was chainsawing, stacking wood, playing golf and running for a week -it was time to come home and get back to it. After mulling over many exercises, I thought I would do a weekly alternating routine for the body.

This is this weeks:

Back:
Chin ups 1 set of 5, 4 sets of 3 ( I barely complete this with good form)
One Arm Rows - 4 sets of 8

Shoulders:
Reverse Incline DB flyes 4 sets of 8
DB Front Raises 4 sets of 10

Chest:
Incline DB Bench - 3 sets of 10, 1 set of 6, 7 or 8
Raised leg Pushups - 3 sets of 20-25

Core/Legs
Deadlifts - 3 sets of 8

Arms:
Standing/leaning Preacher Curls - 3 sets of 8

Traps:
Shrugs - 4 sets of 8

It was done in this order as well

Now next week - I thought to swap out the Back Rows for the Deadlifts and replace the Deadlifts with Lunges. Then swap out the Shrugs for Bench Dips so I have something for the Tri's besides pushups. Then I would change up the arms, and chest routine as well with different exercises - some weeks with more emphasis on a particular area - not sure yet - that's why I wanted to hear some thoughts.

This above routine took me just over an hour to do.

[swanso5]

is this all 1 session? if it is you'll need 2 or 3 of these and rotate through them
- just get one chin more each sets, each session
- leave out rear raise, front raise
- decrease bench to 4 x 6 or something heavier
- won't need push ups if doing the bench presses properly
- leave out arm work
- leave out shrugs
- you need to go in big muscles to smallest (legs, back, chest, shoulders, arms, core etc)
- each session should follow something like this:

lower body - deadlift or squat
row variation
bench variation
chin/pull ups
shoulder press variation
core exercise

if you can do them add in an olympic lift for the first exercise

make up 2 of these workouts and cycle through them