It's been almost two months since my initial training sessions at the gym. I'm really proud to say that I've not only stuck with the routine, but added a few different exercises and increased the weight on almost all of them.
My standard 'strength day' workout looks like this:
10 minutes of light cardio warm-up
3 sets of 12-15 of each of the following exercises:
Lunges - sometimes with one foot on a bosu board
Squats with 8 kg kettle ball OR hold a squat on a bosu board while I do shoulder presses with dumbells - 3-5 lbs, depending on what's available
Narrow-grip lat pulldowns - 50lbs
Hamstring curls on machine - 40 lbs
Bicep curls on 'preacher bench' thing - 20 lbs, which is WAY more than I'd ever consider possible but is getting too light now
Bent over row OR row machine thing - 20 lb barbell OR 30 lbs on machine
Tricep pull-down - 40 lbs
Ab work - crunches on ball, planks, reverse crunches
Sometimes I add in chest presses, more shoulder work or some extra tricep curls; sometimes I also add leg lifts and leg presses. Sometimes I also add another 10 minutes of cardio in, or, if I'm feeling really ambitious, I'll do 30 minutes of cardio first and then the weight training stuff.
I've pretty much mastered my routine. I try to do the exercises in a different order each time, to keep up some variety, but generally speaking, I start with some arm work, then do tne leg stuff, then some core, then back to arm work and finish with more core.
I'm pleased with my results, but I think it's time I keep stretching beyond my comfort zone. I've got a stack of workout guides and a bunch of different books to look at for ideas in varying my routine. I think I need to add in more core work and more lower-body exercises.
Do you have a favourite strength training move? Do you like free weights, machines or body-weight exercises?