Saturday, February 3, 2018

My Weekly Lifting Schedule

This is a very requested blog post I have been receiving a ton lately

I will preface by saying this: your body DOES NOT KNOW what day of the week it is. I don't plan my lifting schedule as though I HAVE to lift glutes on Monday, shoulders Tuesday, etc. Your body CANNOT read a calendar so don't get bent out of shape if you have to shift your days around. You won't lose progress if your shoulder day gets pushed to Wednesday- I promise

I also am very blessed with the schedule and ability to lift 5-6 days a week (which I LOVE). If you only can lift 3-4 days a week, you will need to merge some of the muscle groups together

Here's my current workout split (all of my lifting workouts are 45 minutes)
Triceps
Glutes
Shoulders
Abs
Biceps
Back
Rest
REPEAT

If you can only lift 3-4 days a week, combine triceps/biceps or biceps/back and triceps/abs

I DO NOT lift chest, you can read more about that here:
http://sarahbowmar.blogspot.com/2015/08/boobs-and-barbells.html?q=boobs

My cardio schedule varies and you can read about it more in depth here:
 http://sarahbowmar.blogspot.com/2017/10/how-much-cardio-should-i-be-doing.html?q=cardio

11 comments:

  1. Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

    Click here to start losing fat with Turbulence Training: ===> Drop 30 Pounds in 8 Weeks? <=====

    Screw New Years, get started now,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

    Click here to get Turbulence Training: ===> Fast fat loss workouts... <=====

    "I have been in love with Turbulence Training ever since I started.
    I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
    18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
    10.8% body fat."
    Nick Walters, New York, NY

    ReplyDelete
  2. I read Your blog it's really good, thanks for sharing nice information with us. We provide the best Isopure Low Carb Isolate Protein Online

    ReplyDelete
  3. my name is Promise dickson Finch am from Texas USA. I want to share a testimony of how Dr. OLU herbal mixture cream saves me from shame and disgrace, my penis was a big problem to me as the size was really so embarrassing,and i was also having weak erection problem. I can make love to my wife and my penis was just too small a full grown man like me having 4 inches penis and to worsen it i don't last in sex i cant even last two minutes it was really a thing of shame to me. My wife was really tired of me because my sex life was very poor,she never enjoyed sex,i was always thinking and searching for solutions everywhere until when i saw a testimony of how Dr. OLU. herbal mixture cream have been helping people regarding their sex life, so i decided to give him a try and to my greatest surprise in less than two weeks of taking the herbs my penis grow to 8 inches i couldn't believe my eyes and as i speak now my penis is now 8 inches and i do not have weak erection again. I can make love to my wife longer in bed. And my marriage is now stable,my wife now enjoy me very well in bed. You can contact him via (drolusolutionhome@gmail.com) You can contact him today and get your problem solved.Call +2348140654426 .." or you can also contact him through his what-app +238140654426

    ReplyDelete
  4. I have read news on technical sites that GiveBIG is now dominating the spring fundraising season for most nonprofits in every sector in Seattle and King County. The nonprofit community and fundraising thought leaders are trying to make sense of the GiveLocalAmerica kerfuffle. Great!!friv Games online 2020
    Jogos live
    friv game

    ReplyDelete
  5. What a good blog you have here. Please update it more often. This topics is my interest. Thank you. . .
    Online Workout Trainer

    ReplyDelete
  6. Is it true that you have to train each muscle twice a week to let it grow? Thanks.��

    ReplyDelete
  7. Thenutritionsclinic There's a hyperlink from zinc poisoning to neuropathy which is usually recognized in diabetics. Neuropathy is usually brought on from damage to the nerves of the frame. This can take place from excessive sugar levels in the blood circulation but additionally excessive tiers of zinc can do the identical factor if now not dealt with well.
    https://thenutritionsclinic.com/

    ReplyDelete
  8. Massive Male Plus Upload new effective elements on your listing any time you think of them. That specialize in how your existence will improve with enlargement is one of the key factors in developing this intense passion. Through continuously studying your list and visualizing for your thoughts how things will enhance for you is a awesome manner to get motivated. Devour, assume, and drink penis enlargement all day long. I recall in college they used to sell these sexy posters to inspire the students. You would see them within the dormitories and they were simply terrific motivating elements.
    https://thenutritionsclinic.com/massive-male-plus/

    ReplyDelete
  9. ketogenicpedia Additionally may be caught at early ranges and treated without delay before they get out of manage. Why this care is critical some of the threat factors which can bring about illnesses in children are absolutely very clean to prevent. If you can catch any early symptoms and signs of contamination, you may be capable of make knowledgeable alternatives concerning the fitness of your toddler and you'll be capable of limit the hassle. Preventive healthcare will even help to save lots of money in the long run.
    https://ketogenicpedia.com/

    ReplyDelete
  10. Excellent. Thanks for all your work in creating/sharing so much new material with us!
    I'm looking forward to more.
    figure 8 lifting straps

    ReplyDelete