Another Training Session :)

Hi all,

Since last week's post of a leg session I'd just had, I've received numerous emails asking for more of my gym workout examples. Well, below is a workout I had earlier this week of opposing supersets for chest and back, and biceps and triceps, followed by abs. The workout took approximately 1 hour. Here it is:

Superset of

Wide-Inverted-Grip Incline Dumbbell Press (100lb Dumbbells)

Two-Arm Bent-Over Dumbbell Rows (100lb Dumbbells)

3 sets of 10 reps per exercise.

 

Superset of

Narrow-Inverted-Grip Stiff-Arm Pulldowns (Stack on one-side of Cable Crossover)

Cable Crossovers (Hands Low) (Stack)

3 sets of 12 reps per exercise.

 

Superset of

Incline Gymnastic Ring Flyes

Wide-Inverted-Grip Chins

3 sets of 12 reps per exercise.

 

Superset of

Dumbbell Hammer Curls (40lb Dumbbells)

Dumbbell Kickbacks (40lb Dumbbells)

3 sets of 10 reps per exercise.

 

Tri-Set of

Hanging Leg Raises

Sit-Up with Knee Raise

Cable Crunches (70lb)

3 Sets of 15 reps per exercise.

 

(GP NOTE: "Inverted" Grip is sometimes referred to as "Parallel" or "Neutral").

For plenty more gym workout ideas, be sure to purchase our acclaimed bestseller Gym Workouts Maps to Success, which, no matter your goal or ability, provides a sensible workout structure and progression plans.

Something else of note this week, I've been quizzed so, so many times about "supplements" people are taking and noticing significant weight & strength gain amongst other side-effects. In each circumstance so far, the young lads have been naive to the fact that they've been taking an Anabolic Steroid. For more info, check out my newsletter article posted in June here: Basics about Steroids 

 

Until the next time,

GP

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Author of the bestseller Gym Workouts - Maps to Success

Cardio Combination Workouts

Hi all,

I love weight training (& I mean love it!), so regular visits to the gym for weight training workouts is by no mean a chore for me, however, with bad weather setting in, my bike's been hung up and my off-road trainers are put away, which has meant more cardio time in the gym :(.

Generally, if there's something good on TV (like a documentary on Route 66 yesterday), then I can tune out and happily finish a workout before I know it. Other days though, it's a real chore. On such days, I'm drawn to mix things up a bit (not too dissimilar to what I'd do with a weights workout) in order to alleviate the monotony and share stress around the body. One such method is cardio combination workouts. In essence, having shorter cardio workouts on various machines. I'm sure many of you reading this have done similar before. Below are some recent examples that I've either performed myself or with clients. You can make these harder or easier as you see fit simply by using the manual controls on your selected piece of cardio gym equipment.

Remember, your only limitation with workout thinking is yourself, but, with both cardio workouts and weight training workouts, be mindful of your ability amongst other factors. The following article will help in this respect: Cardio Workout Considerations and Options

So, here are some sample cardio workouts for you...

Cardio Combination Gym Workouts:
Workout 1: Treadmill - Cross Trainer - Bike
Workout 2: Cross Trainer - Treadmill
Workout 3: Rower - Bike - Cross Trainer

Enjoy your training!

GP

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Author of the bestseller Gym Workouts - Maps to Success

Gym Workout Routine Upgrade Options

Hi all,

There's many simple changes you can make to your gym workouts in order to make them harder (or easier). Such as, changing your exercise choices, changing the order of your exercises, adding exercises, adding training days, decreasing rest time (days and/ or rest between sets), increasing the weights, increasing the reps, increasing the sets etc. etc.

Introducing "advanced" training techniques is also another favorite of mine, for example, heightening the difficulty of a lackluster workout with superset's, tri-sets, giant sets, drop sets and super-slow reps. These can be factored in to a gym workout or used intuitively. For more details on these, check out: Advanced Weight Training Options (which I'll be adding shortly!).

The only limitation of your gym workouts thinking is you, however (and it's a big HOWEVER), there's many things to be mindful of in order to adopt a "good" strategy and bring about a positive change. My article Gym Workout Routines Factors to Consider is a great place to start - this article covers exercise choices, exercise order, sets and reps, training days.

The suggested progression plans of the free gym workouts provided on the Gym Professor web site also adopt many of the above strategies in order to further your workouts in a positive way (they're tried and tested!). Better-still, purchase my acclaimed bestseller Gym Workouts Maps to Success, which provides proven progression process maps and hundreds of related gym workouts - there's some real workout gems that you'll love! Check out the book here: Gym Workouts Maps to Success

So, without further ado, back to training :).

All the best,

GP

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Author of the bestseller Gym Workouts Maps to Success

Weight Training Gym Routines

I (GP) have added categories below for various gym routines that may be of interest. These are sample routines only. Your training should follow a gradual progression (as your planned season allows), with sensible transitions from one routine to another. I will cover more on periodization of
weight training and training transitions amongst other articles on this website and will (in time) release an eBook detailing sensible process maps to follow with your training. However, in the meantime, DO NOT RUN BEFORE YOU CAN WALK! I say this because many newbies will adopt gym routines that are far beyond them and will therefore make little gains and increase their risk of injury.

Gym Routines:
Toning Routines (for men)
Toning Routines (for women)
Endurance Routines
Strength Routines
Circuit Training Routines
Bodybuilding Routines
Powerlifting Routines
Sports-Specific Routines

Tell me more about:
Gym Exercises
Gym Routine Factors to Consider
Gym Routine Upgrade Options
Advanced Training Methods
Fitness Routines
Fitness & Strength Assessments