This is my first blog post containing my regular fitness schedule in which I very rarely miss any of my scheduled days and maintain the schedule very consistently. My schedule includes five workouts in the gym and one weekly run making up 6 days of weekly fitness with one rest day. I will break down my assigned workouts per each gym day and present the data for my runs as well. To reach your fitness goals and maintain the body shape you want, it is of upmost importance to hold yourself accountable to a strict routine. The more detailed the routine is, the better! I usually have set times for my workouts as well, but I won’t be sharing that here in my blog posts. This first post will consist of my 5 weekly gym workouts, and my next post will present some of my weekly runs and the routes I take.

(For each workout exercise the weight increases for almost each set) (reps = repetitions)

Sunday – Rest day or Run day – (I have University of Victoria soccer intramural games every Sunday morning this term as well)

Exercise’s per workout will be written in the correct order they should be carried out in:

Monday – Back and Biceps Day 1:

Back exercises:

Lat Pulldowns – 4 sets x 10 reps – (mainly working your latissimus dorsi, trapezius muscles and more)

Wide grip seated Rows – 4 sets x 10 reps – (mainly working your rhomboids, trapezius, and bicep muscles)

Bent over T-bar or rope cable pushdowns – 4 sets x 10 reps – (works the same muscles but focuses on the middle to low back muscles as well)

High cable rope face pulls – 4 sets x 10 reps – (works rear deltoids and trapezius)

Bicep exercises:

Rope hammer curls – 4 sets x 10 reps – (focuses on long head of the bicep)

Wide grip T-bar curls – 4 sets x 10 reps – (works inner and short head bicep as well as your forearms)

Tuesday – Chest, Shoulders, and Triceps Day 1:

Chest exercises:

Flat bench press – 4 sets – reps vary (first warmup set 10 reps, 8-10 for second set, for last two sets rep until failure as I do my max or almost max weight) – (focuses on lower chest and also slightly works your triceps)

Pectoral deck machine flys – 4 sets x 10 reps – (major and minor chest muscles, triceps as well)

High cable flys – 4 sets x 10 reps – (lower chest)

Shoulder exercises:

Shoulder press (barbell or dumbbell) – 4 sets x 10 reps – (anterior deltoids)

Single arm cable lateral raises – 4 sets x 10 reps for each side/arm – (side deltoids and middle/lower trapezius)

Single arm cable rear deltoid fly – 4 sets x 10 reps for each side/arm – (rear deltoids, trapezius, and rhomboids)

Tricep exercises:

Tricep rope cable pushdowns – 4 sets x 10 reps – (medial and lateral heads of the tricep)

Leaning back cable tricep extension – (custom name for custom exercise) (example picture will be posted in a later blog post) – 4 sets x 10 reps – (long head of the tricep)

Wednesday- Legs:

Back squats – 4 sets x 10 reps (reps may vary depending on if I am maxing out for the last two sets) – (glutes, hamstrings, and quadriceps are activated)

Leg press – 4 sets x 10 reps – (quadriceps, glutes, hamstrings, and calves)

Seated leg extensions – 4 sets x 10 reps – (quadriceps)

Seated leg curls – 4 sets x 10 reps – (hamstrings)

Calf press – 4 sets x 10 reps – (calves)

Thursday – Back and Biceps Day 2:

Lat Pulldowns – 4 sets x 10 reps (mainly working your latissimus dorsi, trapezius muscles and more)

Close grip seated Rows – 4 sets x 10 reps (mainly working your rhomboids, trapezius, and bicep muscles)

Bent over T-bar or rope cable pushdowns – 4 sets x 10 reps (works the same muscles but focuses on the middle to low back muscles as well)

High cable rope face pulls – 4 sets x 10 reps – (works rear deltoids and trapezius)

Bicep exercises:

Rope hammer curls – 4 sets x 10 reps – (focuses on long head of the bicep)

Close grip T-bar curls – 4 sets x 10 reps – (works inner and short head bicep as well as your forearms)

Friday – Chest, Shoulders, and Triceps Day 2:

Incline bench press – 4 sets – reps vary once again due to maxing out for last two sets – (upper chest, front deltoids, and triceps)

Pectoral deck machine flys – 4 sets x 10 reps – (major and minor chest muscles as well as some triceps)

Low cable flys – 4 sets x 10 reps – (upper chest)

Tricep exercises:

Tricep rope cable pushdowns – 4 sets x 10 reps – (medial and lateral heads of the tricep)

Leaning back cable tricep extension – (custom name for custom exercise) (example picture will be posted in a later blog post) – 4 sets x 10 reps – (long head of the tricep)

Saturday – Rest day or Run day – (most likely my run day as I have my soccer games on Sunday, one run week is always completed whether it is on Saturday or Sunday after my intramural game)