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My Workout Routine - 2017

Mon. Nov. 27, 2017

A few people have been asking what my workout routine is, and I'm so sorry its taken so long to share! I have switched it up since I've gotten back from my trip, I will share that in another post. But in this one I will explain what I have been doing for the past year. 3 day split:

Day 1: Legs Warm Up: 5 mins

  • stair master

Resistance Training: around 60 minutes

  • Barbell squats 4x10 (4 sets, 10 reps): 25lbs plate each side with a 45lbs bar

  • Deadlifts (Straight legged) 4x10: 25lbs plate each side with a 45lbs bar - sometimes I add an extra 5lbs to each side

  • Leg extension: 3x10 (each leg)- I do one leg at a time, 25lbs plate, then after 3 sets of each leg I do 3 sets of both legs and add another 25lb plate - so 50 all together

  • Hamstring Curl: 3x12 - 90lbs, on the last set I do a drop set - meaning I drop 20lbs each time and go till failure

  • Calf raises: 3x20 - 45lbs plate - at HCC there is a machine for this so that's what I use, otherwise you could do standing calf raises.

  • Curtsy Lunges: 3x10 (each leg) using the smith machine - 25lbs plate each side.

  • Glute Bridge: 3x15 (I do these on the smith machine as well, I just put a bench behind me so that I can rest basically my shoulders and upper back, and the bar rests on my hips (I have padding so that it doesn't hurt my hip bone)

see the bottom for the end of this workout

Day 2: Back & Shoulders Warm Up: 5 minutes

  • Rowing - I am for 1000m (I used to put it at 7 resistance but I just learnt that water is about 3.5 so never put it above 4) *Depending what you're working towards! Personally I put it at 3 now, so we will see how many meters I can shoot for.

Resistance Training: 60 Minutes

  • Face Pulls: 3x12 - 50lbs

  • Deadlifts (RDL): 4x10: 25lbs plate each side with a 45lbs bar - sometimes I add an extra 5lbs to each side

  • Superset:

  • Cable Rows: 3x12 -70lbs

  • Lat Pull Down: 3x12 -70lbs

  • Superset:

  • One arm Dumbbell Rows: 3x10 (each side) - 35lbs

  • Bent over flys: 3x15 - 10lbs (dumbbells)

  • Superset:

  • Delt raise: 3x10 (one side at a time - I hold onto another machine and put both feel close to the ground of the machine, and lean out onto my side - then raise that arm - hope you can understand that!

  • Shoulder Press: 3x15 - 30lbs barbell

Day 3 - Chest & Arms Warm Up: 5 minutes

  • Rowing

Resistance Training: 60 Minutes

  • Chest Press:

  • warm up: 2x20, 20lbs dumbbells

  • Working set: 3x12, 25lbs dumbbells

  • Cables: not sure what you call this but I use both cables - put them at the highest notch, pull from up to down - on 20lbs each side. Then I drop it by 2 notches/numbers so that slowly Im pulling to meet in the middle of my chest, then keep dropping by 2 so that I am pulling from down to up. -Sorry I'm not great at explaining.. eventually I'll get some videos out.

  • Push ups: 3x10 Body weight

  • Superset:

  • Bicep Curl: 3x10 - 20lbs dumbbell. I sit on a bench, legs wide, hinge at the hips and I rest my working arm elbow on my thigh, one arm at a time

  • Tricep extension: 3x10 - 30lbs barbell - my hands are about a fists distance apart, I hold the barbell up and bend at the elbows letting the bar drop behind my head, keeping my el