My Workout Routine

My current workout routine is a push/pull split with one day dedicated for a longer cardio/abs session. I do incorporate cardio into every workout. I love to do 10-15 minutes on the stair steppers before every workout just because I like my body and muscles to feel warmed up before starting to lift weights. When it’s nice outside I like to do HIIT hill sprints after a workout. I would always suggest some sort of cardio warm up before weight lifting even if it’s a quick five minutes jump roping, stair stepping, walking at an incline on the treadmill, etc.

There are so many different ways that you can pair together different muscle groups and put together a workout routine that is effective but right now I am loving the push/pull split. It’s still great to mix it up every once in a while because your body will adjust and get used to a workout routine after you have done it for so long so it’s important to always try new things and mix it up to see what your body responds best to! I started doing this program at the end of March and have really seen some new muscle toning, ab definition and gained some strength, especially in my legs.

Day One:

Chest, Tri, Shoulders (heavy shoulders, high rep triceps and chest)

Shoulders:
For a shoulder warm up:
• 3×12 lateral raise to a front raise and down, then you will go up to a front raise, out to a lateral raise and down (use a lighter weight for this to get your shoulder muscles warm up and ready to go heavy!)
• 4×8-10 lateral raises
• 3×8-10 standing shoulder press
• 4×8-10 wide grip upright row
• 3×20 light weight band pull aparts for rear delts

Triceps:
Do a warm up set with light weight of rope push downs (12-15 reps to warm up the muscles)
• 4×12-15 tricep rope push downs
• 4×12-15 overhead tricep extension with dumbbell
• 4×12-15 single arm cable tricep kickback (could use dumbbells instead of the cable)

Chest:
(I normally only do one chest exercise)
Options (choose one):
• 4×12-15 push ups
• 4×12-15 chest press (can do machine or dumbbells)
• 4×12-15 chest fly machine

ABS: 
4×20 hanging leg raises

Day Two:

Back/Biceps (heavy back, high rep biceps)

Back:
Do a warm up set with light weight on seated cable row (12-15 reps to warm up the muscles)
• 4×8-10 seated cable row
• 3×8-10 straight arm pulldown
• 4×8-10 lat pull downs
• 3×8-10 standing row machine or bent over dumbbell rows

Biceps:
• 4×12-15 hammer curls (with dumbbells, can be seated or standing)
• 4x-12-15 bicep curls with straight bar (can be on cables or a straight bar)
• 3×12-15 behind the back cable curls
• 3×12-15 rope bicep curls

ABS:
• 3×15 ab wheel roll out
• 3×45 crunches on yoga ball (25 straight, 10 to right side, 10 to left side)

Day Three:

Legs (heavy weight, lower reps)

For leg day, I LOVE using my band to get my leg muscles super warmed up before I start to lift. I usually stair step 10-15 minutes and then do some warmups right after with the band using the stair stepper to keep me steady. I do glute kickbacks and warm up each leg by moving it out to the side with the band right above my ankles.

• 4×8-10 squats (I prefer to use the squat rack but you could use an assisted smith machine. However, I do recommend getting comfortable using the squat rack because I think it’s better for your back and a more challenging leg workout. PLUS it feels so great when you feel comfortable squatting on your own!)
• 3×8-10 one leg step ups (I also do these at the squat rack and step up on a stool, you could use dumbbells and step up on a bench)
• 4×8-10 glute thrusts (I like to do these on the smith machine with a bar pad and prop my back against a bench!)
• 3 sets of walking lunges holding dumbbells or a bar on your back
• 3×8-10 leg extensions
• 3×8-10 seated or lying down leg curls
• 4×8-10 leg press
• 3×8 calf raises

ABS:
TRX abs: 2×20 knee to chest
TRX abs: 2×20 slowly swinging legs left to right holding core tight and really engaging just your core

Day Four:

Cardio & Abs (30-45 minutes on the stair steppers)

You can do any form of cardio for this! I prefer to do the stair steppers because it is most effective for me and my body. If you are new to stair stepping, it might take some time to build up an endurance to stair step for that amount of time and that’s okay! I usually choose two different ab exercises to do on this day. My favorites are crunches on a yoga ball (25 forward, 15 on each side), TRX strap abs (knee to chest or one knee at a time to chest), laying down raise right arm to meet raised left leg with a dumbbell (15 on each side and really engage your abs and think about ONLY using your ab muscles to pull your arm and leg together). I would do 3 sets of each ab exercise that you choose!

Day Five:

Chest Tri, Shoulders (heavy triceps, high rep shoulders and chest)

Triceps:
• 4×8-10 tricep push downs (straight bar on cables)
• 4×8-10 overhead tricep extension with dumbbell
• 3×8-10 single arm cable tricep kickback

Shoulders:
• 3×12 lateral raise to a front raise and down, then you will go up to a front raise, out to a lateral raise and down
• 3×21 standing shoulder press (7 right arm, 7 left arm, 7 both arms together, that is all one set)
• 4×12-15 lateral raises
• 4×12-15 front raises with straight bar facing away from cable

Chest:
Options (choose one):
• 4×12-15 push ups
• 4×12-15 chest press (can do machine or dumbbells)
• 4×12-15 chest fly machine

ABS: 
4×20 hanging leg raises

Day Six:

Back/Biceps (heavy biceps, high rep back)

Biceps:
• 3×8-10 standing hammer curls
• 3×8-10 straight bar curls (can use straight bar or cable bar attachment)
3×8-10 one arm bicep cable curls
• 3×8-10 bicep rope curls

Back:
• 4×12-15 seated rows
• 4×12-15 straight arm pull downs
• 3×12-15 close hammer grip lat pulldowns
• 3×12-15 one arm dumbbell rows

ABS:
• 3×15 ab wheel roll out
• 3×45 crunches on yoga ball (25 straight, 10 to right side, 10 to left side)

Day Seven:

Legs (high reps, lower weight)

For leg day, I LOVE using my band to get my leg muscles super warmed up before I start to lift. I usually stair step 10-15 minutes and then do some warmups right after with the band using the stair stepper to keep me steady. I do glute kickbacks and warm up each leg by moving it out to the side with the band right above my ankles.

• 4×12-15 back squats (I prefer to use the squat rack but you could use an assisted smith machine. However, I do recommend getting comfortable using the squat rack because I think it’s better for your back and a more challenging leg workout. PLUS it feels so great when you feel comfortable squatting on your own!)
• 3×12-15 hip sled one leg at a time (12-15 on left leg, 12-15 on right leg is one set!)
• 4×12-15 glute thrusts (I like to do these on the smith machine with a bar pad and prop my back against a bench!)
• 3×12-15 single leg lunge off bench (I just hold dumbbells for these!) SUPERSET with the glute thrusts above for a challenge!
• 4×15 leg extensions
• 4×15 seated leg curls
• 4×15-20 leg press
• 3×15 calf raises

ABS:
TRX abs: 2×20 knee to chest
TRX abs: 2×20 slowly swinging legs left to right holding core tight and really engaging just your core

I would love to know if you are trying this workout routine and what you think of it! You can tag me @shalibrown in your fitness stories and posts and leave a comment below letting me know what you think! 

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