My Workout Routine
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.
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 | Squats | 4 | 12 | + 5kg |
| 4 | Weighted Push-ups | 4 | Failure | + 5kg |
| 5 | Australian Pull-ups | 3 | 12 | + 5kg |
| 6 | Incline Push-ups | 3 | 12 | + 5kg |
| 7 | Walk In and Outs | 3 | 8 | + 5kg |
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 | EZ Bar Curls | 4 | 8 | 33kg |
| 4 | Dumbbell Rows | 3 | 10 | 29kg |
| 5 | Bar Pulldowns | 3 | 8 | 41kg |
| 6 | Lateral Raises | 3 | 8 | 15kg |
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 | Squats | 4 | 12 | + 5kg |
| 4 | Weighted Push-ups | 4 | Failure | + 5kg |
| 5 | Australian Pull-ups | 3 | 12 | + 5kg |
| 6 | Incline Push-ups | 3 | 12 | + 5kg |
Sunday
Time: 16:30-18:30 PM
Location: Gym
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Press | 3 | 12 | 60 kg |
| 2 | Bicep Curls | 3 | 12 | 16.75 kg |
| 3 | Lat Pulldowns | 3 | 12 | 71 kg |
| 4 | Squat Machine | 3 | 12 | 90 kg |
| 5 | Handstand Pushup | 4 | 5 | - |
| 6 | Wall Sit | 4 | 60 sec | 10 kg |
| 7 | L-Sit Hold | 4 | 20 sec | - |
Timer
For convenience, I've added a workout timer to the post. Hope it helps you to stay on track while you try my routine.
