After my kinda-sorta-but-not-really time off from working out, it’s time to get down to business. Did anyone try out my June workout? If so, I’m curious as to what you thought. It really built up my backside, and while that was one of the goals, I’m not sure I need to keep building. So this workout doesn’t have quite as much booty work, but maybe you’ll still sweat your booty off, if that’s a goal of yours.
The two split-style workouts are similar, but it’s important to change up your workouts every four to six weeks, even if the changes are small. (I want enough time to build muscle without reaching a plateau.) For simplicity, I usually change it up monthly. Next month, I hope to throw in more circuits and supersets, so stay tuned for the August workout.
This routine is not advanced, but this is not for beginners either. I recommend completing 3 sets of 8 to 12 repetitions per set, depending on if it’s a heavy day or light day. I change it up by throwing in drop sets, pyramid sets, 21s, or big sets of 15 reps every once in a while. Just do what feels best for you, but 3 sets of 10 is the perfect place to start. I’m not sure how easy or hard it is yet, since I have only just started it today.
Monday
- Barbell Curl
- Twisting Resistance Band Curl (or with Cable)
- Resistance Band Triceps Extension (or Cable)
- Dips <– hardcore dips or modified bench dips, whatever works for you
- Reverse Curls (Feel these in your forearms) – I did it holding two 5-lb dumbbells and followed that immediately with some weighted punches and jabs to burn things out
- Complete 35 minutes of cardio. I often opt for the stair climber on Mondays.
Tuesday
- Back Extensions
- Decline Sit Ups
- Side Crunches
- Scissors (no link, but many variations)
- Forearm Plank (2-3 sets; hold as approximately 1 minute each) [see picture]
- Complete 35 minutes of cardio, preferably a little more if you have time. I often opt for the elliptical.
Wednesday
- Hip Adduction (you’re welcome ladies
) - Ball on the Wall Squat [see the goofy but instructional video]
- Hip Abduction
- Leg Press with Calf Raise
- Complete 45 minutes of cardio. For extra leg work, try incline intervals on the treadmill.
Be sure to get your legs parallel to the ground, but don’t let your knees pass your toes.
Thursday
- Run or Walk at Home – Enjoy Summer! I usually go for about 3 miles.
- Finish with a cool down, stretches, and yoga. The yoga should challenge you.
Friday
- Bench Press
- Incline Dumbbell Flyes
- Reverse Incline Deltoid Flyes
- Single-arm Dumbbell Row (Go down far to also work your lats, not just middle back.)
- Overhead Pull and Combine with a Narrow Chest Press [see video – use a curl bar]
- Kettlebell Swing (One- or two-arm swings)
- It’s a cardio-free Friday, but if you want to do extra, you can complete 20 minutes of easy cardio.
I’ll most likely do this with an EZ Curl Bar on a bench, but you get the idea.
Saturday
- Go for a long run, walk, or bike ride. Enjoy the weather! I run about 4.5 miles on Saturdays.
- Finish with a cool down, stretches, and yoga or pilates. The yoga should challenge you.
I hope you enjoy the workout. If you give it a shot, let me know what you think of it.
Do you switch up your routine daily, monthly, or other?
How much cardio do you usually do per week?
Happy Monday!
