My Workout Routine
Summary
This post outlines my workout routine, which consists of four sessions per week. It has all the details including the excercises, sets, reps, and weight.
By Max Rohowsky, Ph.D.
Workout Routine
This post outlines my weekly workout routine. I've decided to share it for two main reasons:
- I always loose the printed note of my routine
- It might help you to create your own
Each week I complete four training sessions. On Mondays and Fridays, I do the workouts at the local playground. To make it a bit more difficult, I carry a backpack with 3 bottles of water which adds ~ 5kg.
Wednesdays and Sundays are gym days, where I can use the full range of equipment.
For all workouts, I follow the following rest structure:
- 1 minute between sets
- 5-8 minutes between exercises
Monday
Time: 7:00-8:30 AM
Location: Playground
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-ups | 4 | 12 | + 5kg |
| 2 | Dips (or Straight Bar Dips) | 4 | 12 | + 5kg |
| 3 | Front Lever Hold | 6 | Failure | - |
| 4 | Weighted Push-ups | 4 | Failure | + 5kg |
| 5 | Australian Pull-ups | 3 | 12 | + 5kg |
| 6 | Handstand Wall Walks | 3 | 12 | - |
Workout Timer
1:00
Wednesday
Time: 18:30-21:00 PM
Location: Gym
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Weighted Pull-ups | 4 | 8 | 14kg |
| 2 | Shoulder Press | 4 | 10 | 20kg |
| 3.1 | Squat Machine | 2 | 12 | 100 kg |
| 3.2 | Squat Machine | 1 | 12 | 110 kg |
| 4 | Dumbbell Rows | 3 | 12L + 12R | 33kg |
| 5 | Bar Pulldowns | 3 | 8 | 44kg |
| 6 | Lateral Raises | 3 | 8 | 15kg |
Workout Timer
1:00
Friday
- Time: 7:00 - 8:30 AM
- Location: Playground
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-ups | 4 | 12 | + 5kg |
| 2 | Dips (or Straight Bar Dips) | 4 | 12 | + 5kg |
| 3 | Front Lever Hold | 6 | Failure | - |
| 4 | Weighted Push-ups | 4 | Failure | + 5kg |
| 5 | Australian Pull-ups | 3 | 12 | + 5kg |
| 6 | Handstand Wall Walks | 3 | 12 | - |
Workout Timer
1:00
Sunday
Time: 16:30-18:30 PM
Location: Gym
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1.1 | Bench Press | 3 | 12 | 70 kg |
| 1.2 | Bench Press | Drop Set | Failure | - |
| 2 | Bicep Curls | 3 | 12 | 18 kg |
| 3 | Lat Pulldowns | 3 | 12 | 71 kg |
| 4.1 | Squat Machine | 2 | 12 | 100 kg |
| 4.2 | Squat Machine | 1 | 12 | 110 kg |
| 5 | Wall Sit | 4 | 60 sec | 10 kg |
| 6 | L-Sit Hold | 4 | 15 sec | - |
Workout Timer
1:00
