Being a proud new father has limited my available time for hitting the home gym and being sick for almost 2 weeks didn't help either, but I was able to get back into the swing last night with a bicep/shoulder workout and some brief cardio. I am far from an expert, but here goes nothing:
Cardio- 5 minutes on stationary bike- 60 seconds warm up, 90 seconds intense, 30 seconds cruising pace, 60 seconds intense, 60 seconds cool down. I would normally spend about triple the time here.
Warm-Up Set: Barbell Curls- 12x40 lbs; Bent Over Barbell Rows, 12x40 lbs.
Super-Set #1: Standing Barbell Curls- 4 sets ( 2=10 x 70 lbs.; 2=10 x 80 lbs.)
Bent Over Barbell Rows- 4 sets ( 2=10 x 70 lbs.; 2=10 x 80 lbs.)
30 seconds of rest in between sets.
Super-Set #2: Seated Dumbbell Hammer Curls- 4 sets of 8 x 40 lbs
Seated Military Dumbbell Press- 4 sets of 10 x 40 lbs.
30 seconds of rest in between sets.
Super-Set #3: EZ Bar Preacher Curls- 4 sets of 10 x 55 lbs
Standing Cable High Rows 4 sets ( 2= 12 x 70 lbs, 2= 12 x 80 lbs) .
30 seconds of rest in between sets.
Drop Sets: Dumbbell Curls- 2 sets 8 x 25 lbs, 8 x 20 lbs. , 8 x 15 lbs.
Push-ups- 2 sets to failure
Kettlebell Sidebends- 3 set 12 x 15 lbs.
Overall, this is a much less intense workout than is usual, even since I have had to shorten the length of my sessions. It was about getting back into a routine after being sick and was effective enough, though. If there are any suggestions of recommendations, I am open to hearing them.
I have the following equipment:
Marcy MP2100 with Lat pull down bar (factory), Tricep Rope, Single Arm Barbell Cable Handle, EZ Cable Curl Bar, Standard Cable Curl Bar, and Tricep Press Down Handle.
1 x 6' (20 lbs) and 2 x 5' (12 lbs) Standard Barbells
Dumbbells from 5 lbs through 50 lbs.; Kettlebells 5-15 lbs.
Standard Plate loaded Pec Deck ( Pec Deck handle on Marcy Machine Broke)
Adjustable Utility Bench (Flat and Incline Only) with Preacher Curl pad
Adjustable Utility Bench with all three levels.
Barbell Squat/Bench Rack
Various Resistance Bands
Fitness Orb.
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