As an Amazon Associate I earn from qualifying purchases from amazon.com

ASK ANDY: Can I Copy Your One Week Exercise?


I can’t let you know what number of instances I’ve heard this through the years. I perceive it — persons are well-intentioned and I consider they imply that they may really attempt. However my response is all the time the identical: “Let’s be actual. No, you received’t.”

I don’t say that out of vanity or considering that no person else can decide to my life-style. Slightly, they shouldn’t attempt. My targets are mine, what works for me is particular to me, and I’ve designed the minutes of my day round my household life/work life/health life in order that it’s particularly manageable to my commitments. I say it on a regular basis; Each Physique is exclusive, and every life has its personal challenges. Nonetheless, I do consider that every of us can create the time and self-discipline to chase after our personal private targets.

That mentioned, I’m right here to share precisely what I’m doing at present, and why. Take any/all/none of this if you happen to fancy a change in your individual routine. It really works for this 46-year-old…

  • WHAT: Every day I do two exercises: The primary is an early morning circuit-based energy session, with some working blended into the circuits. The second is at lunchtime, and it’s a cardio/fat-burning session of working and elliptical, generally whereas answering emails.
  • WHY: As a result of winter in Chicago is miserable! I wanted to create a very good old style high-volume, muscle-pumping exercise routine to be some stable iron-therapy this winter. And, in truth, I’m nonetheless working as an actor as a part of my “five-to-nine” life, and I have to look a sure approach in entrance of the digital camera.Lastly, my health aim has developed from the earlier wants as an expert soccer participant, martial artist, and police officer, to now being extra of an old-guy mission: to be stronger than the quick guys and quicker than the robust guys… This routine checks all of the packing containers!
  • DETAILS: That is an eight-week program. I like that period of time as a result of it’s lengthy sufficient to get dialed into the routine and make progress on the varied lifts and weights, however then I get to change it up — it’s not so lengthy that I get bored or begin to “undergo the motions” on the health club. That is circuit-based, which suggests you retain transferring the whole exercise. Between rounds, I soar on a treadmill and run two minutes. This retains my coronary heart charge up and helps me burn fats, but in addition permits for sufficient time for the day’s focused muscle teams to get better and relaxation for the subsequent spherical.

Right here is an instance of one in every of my seven-day exercises:

McDermott One-Week Exercise Program

Monday: higher pushing + core

  1. Superset:
    1. Incline Dumbbell bench press: 3 x 12
    2. Flat bench dumbbell fly: 3 x 12
    3. Leaping jacks: 3 X 30
  2. Superset:
    1. Pushup: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    2. Reverse crunch: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  3. Superset:
    1. Triceps dumbbell kickback: 3 x 12
    2. Triceps press downs (cable or band): 3 x 12
  4. Superset:
    1. Triceps bench dips: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    2. Mountain climbers: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuesday: higher pulling + core

  1. Superset:
    1. One-arm dumbbell row: 3 x 12
    2. Bentover barbell row: 3 x 12
    3. Leaping jack: 3 x 30
  2. Superset:
    1. Pullup: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    2. Bicycle crunch core train: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  3. Superset:
    1. Alternating dumbbell curl: 3 x 20
    2. Alternating hammer curl: 3 x 20
  4. Superset:
    1. Barbell curl: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    2. Frog hop (core train): 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday: decrease + Shoulders + core

  1. Superset:
    1. Dumbbell rear lunge: 3 x 12 (every leg)
    2. Bench stepup: 3 x 12 (every leg)
    3. Single-leg RDL: 3 x 6 (every leg)
    4. Mountain climber: 3 x 12
  2. Superset:
    1. Squat: 10, 8, 6, 4, 2
    2. Hanging leg increase: 5 x 10, 8, 6, 4, 2
  3. Superset:
    1. Dumbbell lateral increase: 3 x 12
    2. Dumbbell entrance increase: 3 x 12
    3. Leaping jack: 3 x 30
  4. Superset:
    1. Dumbbell shoulder press: 5 x 10, 8, 6, 4, 2
    2. Ski hops: 10, 8, 6, 4, 2

Thursday: higher push + higher pull + core

  1. Superset:
    1. Dumbbell bench press: 5 units x 15
    2. Dumbbell seated bicep curl, alternating: 5 units x 20
    3. Bicycle crunches: 5 x 20
  2. Superset:
    1. Rows (bands, machine, dumbbell): 5 units x 15
    2. Barbell triceps cranium crusher: 5 units x 15
    3. Leaping jacks: 3 x 30

Friday: shoulders + calves + core

  1. Superset:
    1. Barbell shoulder press: 3 x 12
    2. Single-leg Calf increase: 3 x 12 every leg
    3. Hanging leg increase: 3 x 12
  2. Superset:
    1. 5-way shoulder dumbbell increase: 3 x 10 every path
    2. Double leg calf increase: 3 x 20
    3. Decrease again extension: 3 x 10

Saturday: mini-band decrease + body weight higher + core

  1. Superset:
    1. Band squat: 5 x 12
    2. Pullup: 5 x 12
    3. Band sideways stroll: 5 x 10 every approach
    4. Pushup: 5 x 20
    5. Band monster stroll: 5 x 10 every approach
    6. Frog hops core: 5 x 12
    7. Band hamstring curl: 5 x 10 every leg

Sunday: soccer, additional cardio, stretching, enjoyable

We will be happy to hear your thoughts

Leave a reply

Piecingustogether
Logo
Enable registration in settings - general
Compare items
  • Total (0)
Compare
0
Shopping cart