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I’ve been meaning to share with you an example of my weekly workouts for quite some time now and I’m happy I finally managed to record it all last week.
To give you an idea of what my plan looks like, I train twice a day, five days a week. On this video, you see my workouts from Tuesday to Friday, I didn’t film on Monday because I was exhausted but I did cardio in the morning from home and dragged myself to the gym in the afternoon for a leg session. To give you more information on the number of sets and repetitions I do that is not mentioned in the video, I usually go for 4 sets of 12 repetitions for any leg exercise. As far as abs are concerned, it really depends on the days and types of exercices.
For instance, on the first session of abs from the video, I did:
Dragon Flags: 3 sets of 10 reps
Bench Frog Crunches: 2 sets of 30 reps
Straight Leg Raises: 2 sets of 20 reps
Knee Raises: 2 sets of 7 reps (side, middle, side = 1 rep)
Sit ups with leg raised on the bench: 3 sets of 20 reps
Crunches on machine: 3 sets of 25 reps
I perform 30 minutes of cardio on the stationary bike every morning, but I am thinking about switching this routine up by maybe adding running and/or swimming, I’ll keep you updated about that.
I also want to mention that my strength training workouts change every week. However, for every muscle group worked, I have a few favorite exercises that I will incorporate to my workouts, but I always make sure I keep my muscles challenged by adding new exercises or changing up sets, reps and weight.
