Remember, this is the rough schedule of what I am currently basing my workouts off of...
I try to switch up my cardio as often as possible by doing lots of lifestyle workouts, such as riding, running, hiking, biking, etc. That being said, I do find myself going to the gym for over 95% of my strength training days.
This is what my typical strength training sessions currently look like...
- Warmup: 15 minute interval workout on the elliptical, alternating between fast/light and slow/heavy
- Strength: 30 minutes of bicep and tricep exercises (3 sets, 8 reps, alternating pairs)
- Regular bicep curls using machine (30lbs total) + overhead tricep extensions using machine (45lbs total)
- Bicep curl with palms turned in 45 degrees (25lbs total) + overhead tricep extensions using kettlebell (25lbs total)
- Bicep curl with palms turned out 45 degrees (24lbs total) + lying tricep extensions using weighted bar (30lbs total)
When I have two muscle groups that I am working in a single session, I alternate sets between both muscle groups. For example, I will do 8 bicep reps, 8 tricep reps, 8 bicep reps, 8 tricep reps, 8 bicep reps, 8 tricep reps (totalling 3 sets each) and then I take a few minutes to rest before moving on to a different exercise for each muscle group. This way I can maximize my time spent in the gym by significantly reducing the amount of rest time I take. One muscle group rests while the other is working and vice versa. I give my entire both a two or three minute rest between my alternating sets in order to prepare for the next alternating set.
Now, please take all of this with a grain of salt. This is a routine that I have created without the help of a personal trainer. It is solely based on my own research and experience. Everybody is different, every BODY is different, and not everyone likes the same workout style. I'm sure even my own workout style will be different in a few months!
I just wanted to shed some light on what goes on in the gym and how I've been keeping myself fit for the past few months. I hope this has helped create an understanding of my fitness schedule and I wish you the best in your own fitness endeavours!