Over the past few months I have done a great job about working out but have lost my motivation for weight lifting. That was the activity that I always looked forward to and loved the results, but lately I have been more into cardio (I know, I usually hate cardio) and yoga. But Saturday morning I had the urge to get a really good lifting session in and went back to basics with a program I designed a few years ago that had me in pretty good shape. Always go back to the basics and to what works!
My goal is to get 3-4 weight lifting sessions in a week and the program will change up every week. It is a body part split and I am using the split to get back some of the muscle I have lost the last few months when I lost some weight and haven’t been lifting as much.
Week 1
Arms
Standing Barbell Curl 2×10
Tricep Dip 2×10
Seated Alternating Dumbbell Bicep Curl 2×12
Tricep Extension 2×12
Incline Dumbbell Curl 2×12
Tricep Kickbacks 2×10
Swiss Ball Crunch 2×12
Medicine Ball Twists 2×12
Legs
Step Ups 2×10
Deadlift 2×10
Leg Extension 2×12
Leg Press 2×12
Seated Calf Raise 2×10
Standing Calf Raise 2×10
Saturday I did Arms and Sunday I did legs and I am definitely feeling it today! Tuesday will be arms and Thursday will be legs. I know after 4 really good sessions I will feel back on track. I still have decent definition but I want kick a$$ arms!
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{ 2 comments… read them below or add one }
Wow, that looks like a great way to define those bi’s and tri’s. I’ve noticed that splitting my weight workouts like that and being diligent with extra protein, that I’ve gained a bit of muscle this past month. Good luck!
PS- thanks for posting the workout. I might try and do this along with you