Weight for it, Weight for it, Strength Training Plan

spongebob

And that’s the plan!

Wait. Just kidding! But in seriousness. I’ve had a lot of trouble finding a workout routine that seemed…reasonable? And I joined a gym for this month in order to try out machines, but it seemed ridiculous to wander around pulling at cords and handles and pushing buttons. Surprisingly enough, I found what looks to be a good workout at Simply Shredded. I don’t buy a lot of what they’re trying to sell in terms of the science of it…being a biochemistry major for three and a half years has ruined me for most of the fitness world’s claims; however, I do think the literal workouts seem pretty solid. So here’s what I’ll be working with:

Weeks 1-4 (All 3 x 8-12) Weeks 5-8 (All 3 x 6-8) Weeks 9-12 (All 3 x 4-6)

Day One – Upper Body A

  • Bench Press
  • Bent Over Row
  • DB Shoulder Press
  • Lying Tricep Extension
  • Barbell or DB Curl

Day Two – Lower Body A

  • Squat
  • Stiff Leg Deadlift
  • Leg Extension
  • Leg Curl
  • Standing Calf Raise
  • Abs:
    Lying Leg Raise 3 x 10-15
    Swiss Ball Crunch 3 x 10-15

Day Three – Off Day

Day Four – Upper Body B

  • Dips
  • Pull-Ups
  • DB Side Lateral
  • Tricep Cable Pressdown
  • Cable Curl

Day Five – Lower Body B

  • Deadlift
  • Leg Press
  • Lunges
  • Seated Calf Raise
  • DB Shrugs (Optional)
  • Abs:
    Incline Crunch 3 x 10-15
    Back Extension 3 x 10-15

Day Six – Off Day

Day Seven – Off Day

I’m pretty behind on my terminology, so I’ve been hunting up all of these and illustrating them, so as I do them I’ll post some adorable stick figure doing said exercises and let y’all know how it goes and what I think about turning all my limbs into limp noodles. Guess the reality of being in my…late twenties is starting to hit me…so trying to get fit and get strong it is! Plus it doesn’t hurt that bathing suit season is so soon, no?

Wish me luck!

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