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My Workout Routine and Why It Works for Me

In my opinion the largest appearance improvements are tied to your diet and the resulting weight loss, you can't out exercise your diet.

I would say 70% of weight loss is a result of eating on a calorie deficit, 20% on eating the correct amount of carbs, fat and protein - and only 10% of weight loss would be related to your workout consistency. That being said working out helps you stay motivated and keep on top of your diet.

My Workout

I will aim for 6 sets (how many times you do the exercise) with 4 to 6 reps (how many times you perform the exercise motion in a sitting) per set, that's it. If I can do 6 reps at my max weight with correct form I will increase the weight, usually between 5 to 10 lbs and aim for at least 4 reps. This works for me since the lower rep range (4 to 6) allows me to increase the amount of weight I'm lifting more frequently which keeps me motivated - gaining strength is only second in motivation for me to appearance.

Day 1 - Back and Biceps (Pulling Exercises)

  • Wide Grip Bent Over Rows (Back)
  • Dumbbell Bicep Curls (Biceps)
  • Weighted Decline Bench Curls (Abs)
  • Hammer Curls (Biceps)
  • Deadlifts (Back)

Day 2 - Chest and Triceps (Pushing Exercises)

  • Bench Press (Chest)
  • Close Grip Tricep Bench Press (Triceps)
  • Incline Bench Dumbbell Press (Chest)
  • Weighted Tricep Dips (Triceps)
  • Chest Fly Machine (Chest)

Day 3 - Legs and Shoulders

  • Squats (Legs)
  • Military Shoulder Press (Shoulders)
  • Leg Curl Machine (Legs)
  • Weighted Decline Bench Curls (Abs)
  • Side Dumbbell Raises (Shoulders)
  • Calf Machine (Legs)
  • Front Dumbbell Raises (Shoulders)
  • Shrugs (Shoulders)

Day 4 - Weak Point Focus


Whatever muscle group I feel is currently holding me back from lifting more weight on my other exercises I will focus on it for this workout. I have noticed my bicep strength holding me back during other workouts so I will do some bicep exercises on this day. Also my chest could use some more improvement so I will do some chest exercises to get some additional time spent on that muscle. I will also do weighted core exercises on this day to really tire my core out before a rest day.

Day 5 - Rest or Stretch.

I will either not workout on this day or I will go to the gym just to do some static and dynamic stretching and maybe some cardio.

Repeat consistently.

Any questions about my workout or why I do the above feel free to reach out to me in the comments below, I'm quick to respond.

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