Today I want to go over how I create my current workouts. They don’t always look like this and this is not the only way to make an effective program.
This is what works for ME, I hope you can get some insight from It as well but know that an individualized plan, in most cases, will be the best option.
#1: Warm-up
Yes, the warm-up–> Don’t skip It!
My warm-ups consist of foam rolling, mobility work, and an activation circuit.
I have full articles going in much deeper on what these warm-ups look like, click HERE to read.
#2: Choose Your Main Exercise
If you are doing a lower body workout you will probably be doing a lower body exercise to start off the day. Same goes for an upper body workout.
For lower body exercises I am going to be doing a squat, single leg squat, or deadlift variation. Whether that is a trap bar deadlift, a split squat, or a goblet squat, there is no wrong answer here.
For upper body exercises I am going to be doing a bench press, push-up, or pull-up variation to start out with.
Reps on these main exercises are somewhere between 3-8 and usually doing 3-5 sets. This all depends on the goal of the day and how things are feeling as each set goes on.
#3: What Comes Next?
Now, I am doing full body workouts most of the time. If I start out with a lower body exercise It’s time to do some upper body exercises or vice versa.
I also really enjoy doing this portion of the workout in a superset (two exercises back to back).
So, if my first exercise was a split squat my next two exercises would be an upper body push and pull. This could be a DB bench press and a DB row.
If my first exercise was a push-up, I would add in a lower body exercise but still keep in the row or pulling exercise.
#4: Weak Links
This is the part of the workout where I like to work on weak points. We all have them and we probably have a general idea of what they are. So let’s target them!
For me, hamstrings, glutes, and upper back have always been the weak links. This is another area where I like to use supersets. Maybe I will do a hamstring curl and a face pull to target two of those weak areas.
Find your weak points and work on them OFTEN.
#5: Now What?
At the end of the workout I have a few things I like to focus on–> Core, grip, and arms.
Another great spot for a 2-3 exercise superset. In many cases my grip work is linked with a core exercise. Things like hanging knee raises and farmer’s carries. Other times I break them apart for things like ab rollouts. pot stirs, or plank variations.
When It comes to arm work, I am a sucker for a good bicep curl but I tend to stick with tricep exercises more often than not. I see a bigger carryover to overall strength and less shoulder pain when triceps are focused over biceps.
Let’s put It all together- Sample workout:
Warm-up–
Foam roll, 90-90, squatted rotation, band pull aparts x3, leg curl x3, side plank x3
1a. Split Squat 4x5ea
2:00 rest
2a. Weighted push-up 3-4 x 8-12
2b. Chest supported row 3-4 x 6-8
1:30 rest
3a. Glute ham raise 2-3 x MAX
3b. X Face Pull 2-3 x 15-20
4a. Single arm farmer’s carry 3-4 x 100′
4b. Chaos pallof press 3-4 x 8ea
4c. Slight incline skull crusher 3-4 x 10-15
It’s not complicated and there is nothing crazy or wild about the planning here. This template keeps me in check and keeps things open for me to add what I want each day.
The next biggest thing when It comes to your workouts, TRACK YOUR PROGRESS.
We want to see how things progress over time, how else can we do that if we aren’t writing down our sessions!
In good health,
Jeff
P.S Whenever you are ready, here are 2 ways I can help you change the way your body looks and feels…
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Jeffrey Nagle
Coach || OPEX South Shore
339-832-7223
