The In-Between Stage: Workout Plan

When starting a structured workout plan, there are a few things to keep in mind when entering the gym. First off, start out with a purpose. Come in knowing exactly what you want to do and what you want to accomplish throughout your workout session. Second off, stay focused and only take 30-60 second breaks in between sets/exercises.  Third off, work out smarter, not harder. 

Now that might seem like an easy thing to do, I mean you already came in with a plan and a determined mind-set….isn’t that smart enough? What I mean when I say workout smarter is to know about how your body works.  On average, it takes around 10-15 minutes for your body to warm up and get into the fat-burning zone. If you walk into the gym and jump on a treadmill and start running for 20 minutes and are relieved because you got your cardio out of the way and can now move on to weights, you are actually being counter-productive and are only getting about 5 minutes of productive cardio. By taking this approach you will never see the results you want. The best approach to working out is warming up for 5 minutes which will increase your heart rate and get your blood pumping to your muscles which will prevent injury. Then move on to your 20-30 minutes of weight lifting. Keep in mind that in order to keep your heart rate up, it is suggested that you keep your rests to 30-60 seconds. Then finish with 30 minutes of cardio. By keeping your cardio at the end of your workout, you are already warmed up and are getting 30 solid minutes in the fat-burning zone.

Below I outlined a structured one week (5 day) workout plan.  This plan works on each part of the body and is timed to give your muscles adequate rest.  Remember to use enough weight that you are struggling on the last 2 reps, but not too much weight that you are giving up proper form. (Females: Don’t be afraid to lift heavy! DO NOT WORRY! You will not get big and bulky! The reason guys can put on massive amounts of muscle mass is due to their increased testosterone levels….we females are naturally chemically built to stay lean!)

Day 1: Shoulders/Back – Cardio

Warm-up: 5-10 minutes on treadmill

Superset: Lat pulldown close inside grip (3 sets, 12 reps)

                  Bent over dumbbell row (3 sets, 12 reps)

Exercise : Dumbbell shoulder press (3 sets, 10-12 reps)

Superset: Side lateral raise (3 sets, 10-12 reps)

                Front dumbbell raise (3 sets, 15 reps)

Exercise: lat pull down wide grip (3 sets, 12 reps)

Exercise: seated bent over rear delt raise (2 sets, 15 reps)

Exercise: Arnold dumbbell press (3 sets, 15 reps)

Cardio: 30 minutes sprint intervals (2 min jog, 1 min sprint)

Cool down and light stretching

Day 2: Hamstrings/Glutes - Cardio

Warm-up: 5-10 minutes on treadmill

Superset: Cable leg curls (3 sets, 15 reps)

                Crossover reverse lunges w/ weight (3 sets, 15 reps/leg)

Superset: Seated leg curl (3 sets, 15 reps)

                 Dumbbell Step Ups (3 sets, 15 reps/leg)

Superset: One-legged cable kickbacks (3 sets, 20 reps/leg)

                 Dumbbell side split squat (3 sets, 20 reps)

Exercise: Barbell Deadlift (3 sets, 20 reps)

Exercise: Dumbbell lunges (3 sets, 15 reps/leg)

Cardio: 30 minutes bike interval (3 resistance hills)

Cool down and light stretching

Day 3: Cardio – Abs

Warm-up: 5-10 minutes on treadmill

Cardio: 10 minutes inclined walk (fast enough that you can’t hold a steady conversation, but slow enough that you are still walking without holding on); 10 minutes jog at no incline…repeat for 60 minutes

Abs:

Triset: Stability Ball Sit-Ups (3 sets, 30 reps)

Back extensions (3 sets, 20 reps)

Hanging leg lifts (3 sets, 15 reps)

5 minute Ab Circuit (repeat twice)

                Reverse Crunch – 30 sec

                Oblique Crunch Left – 30 sec

                Oblique Crunch Right – 30 sec

                Vertical Toe-Touch Crunch – 30 sec

                Bicycle Crunch – 30 sec

Bosu ball Crunch with arms extended overhead and weight (3 sets, 15 reps)

Plank (60 sec hold, 30 sec rest, 45 sec hold, 15 sec rest, 30 sec hold)

Stretch

Day 4: Biceps/Triceps/Chest – Cardio

Superset: Dumbbell Press (3 sets, 12 reps)

                  Pec Flys (3 sets, 12 reps)

Superset: Dumbbell Bicep Curl (3 sets, 12 reps – alternating arms)

                  Tricep Cable Pushdowns (3 sets, 15, 12, 10 reps)

Superset: Close-grip Bar Curls (3 sets, 12 reps)

                  Tricep Kickbacks (3 sets, 12 reps/arm)

Exercise: Barbell Inclined Press (3 sets, 12 reps)

Superset: Reverse Plate Curls (4 sets, 12 reps)

                Bench dips (4 sets, 12 reps)

Cardio: 30 min, slow jog on incline

Cool down and light stretching

Day 5: Quads/Legs – Cardio

Dumbbell Lunges (3 sets, 15 reps/leg)

Squat Jumps (3 sets, 12 repetitive jumps)

Leg Extensions (5 sets, 12 reps)

Skinny Squats – Heavy Weight (5 sets, 8 reps)

Bulgarian Split Squats (4 sets, 12 reps/leg)
                Smith machine, feet placement like a lunge with back leg raised and foot resting on bench

Heavy Squats (5 sets, 12 reps)

Cardio: 10 min inclined walk, 10 min jog, 10 min inclined walk

Cool down and light stretching