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

#ExerciseSetsRepsWeight
1Pull-ups412+ 5kg
2Dips (or Straight Bar Dips)412+ 5kg
3Squats415+ 5kg
4Weighted Push-ups4Failure+ 5kg
5Australian Pull-ups312+ 5kg
6Incline Push-ups312-

Workout Timer

1:00

Wednesday

Time: 18:30-21:00 PM
Location: Gym

#ExerciseSetsRepsWeight
1Weighted Pull-ups4814kg
2Shoulder Press41020kg
3EZ Bar Curls4833kg
4Dumbbell Rows310L + 10R33kg
5Bar Pulldowns3844kg
6Lateral Raises3815kg

Workout Timer

1:00

Friday

  • Time: 7:00 - 8:30 AM
  • Location: Playground
#ExerciseSetsRepsWeight
1Pull-ups412+ 5kg
2Dips (or Straight Bar Dips)412+ 5kg
3Squats415+ 5kg
4Weighted Push-ups4Failure+ 5kg
5Australian Pull-ups312+ 5kg
6Incline Push-ups312-

Workout Timer

1:00

Sunday

Time: 16:30-18:30 PM
Location: Gym

#ExerciseSetsRepsWeight
1.1Bench Press31270 kg
1.2Bench PressDrop SetFailure-
2Bicep Curls31216.75 kg
3Lat Pulldowns31271 kg
4.1Squat Machine21290 kg
4.2Squat Machine112100 kg
5Row Machine4TBD-
6Wall Sit460 sec10 kg
7L-Sit Hold415 sec-

Workout Timer

1:00
Max Rohowsky

Hey, I'm Max.

I'm an Athlete turned Finance Ph.D., Engineer, and Corporate Consultant.