I know you might be interested in what my current workout routine and exercise schedule looks like.  I will keep this page updated as my workout changes throughout the year. If you are interested in what all these different exercises entail, or how to do them, ExRx.net is a fantastic resource.

Monday

Exercise	Number of Sets	Number of Reps	Rest (in seconds)
Flat Bench	5	6, 6, 5, 5, 12	120
Cable Flyes	3	6, 5, 12	120
Incline Bench	3	6, 5, 12	120
Weighted Pull-up	5	6, 6, 5, 5, 8	120
Seated Cable Row	3	6, 5, 12	120
Weighted Inverted Row	5	AMRAP	120
Stability Ball Plank	1-3	360 sec. hold	30
Supermans	1	10 second hold, 3 second rest, 5 minutes total	None
Bird-dogs	1	10 second hold, 3 second rest, alternating sides, 8 minutes total	None

Tuesday

First, I do a one-hour spin class with my favorite instructor, Gail. If you have never attended a spin class, I highly recommend it. The principles of High Intensity Interval Training are well-incorporated in this type of class. Spin class is really the only cardio training I need to stay in shape. However, your mileage may vary. Spin class effectiveness depends highly upon how motivated you are to really push your limits and how good your instructor is. I am blessed with perhaps the best spin instructor in the known universe, but I have taken some quite terrible spin classes that made it nearly impossible to get a decent workout.

Exercise	Number of Sets	Number of Reps	Rest (in seconds)
Barbell Military Press	5	6, 6, 5, 5, 12	120
Barbell Upright Row	3	6, 5, 12	120
Bicep Cable Curl	5	6, 5, 12	120
Bicep DB Curl	3	6, 5, 12	120
Weighted Dips	3	6, 5, 12	120
Lying Triceps Extension	4	AMRAP	120
Reverse Forearm Curl	3	6, 5, 12	120
Swiss Ball Mountain Climbers	3	20, alternating sides	30
Full Contact Twist	3	10, alternating sides	120
Cable Woodchop	3	30, alternating sides	None

But Tuesday isn’t done just yet! I also hit up a local pickup soccer game just to get outside and work on my skill (of which I could always use more).

Wednesday

Whew. Today is leg day. Leg day is traditionally a day of dread, but I love it.

First up is a light 10-minute warm-up on the elliptical machine to get the blood flowing.

Then, I head on over to the squat rack and pull up a bench for Bulgarian Split Squats. I do 8 sets of 5 reps per leg. I start off with a couple of light sets, with just bodyweight and then a set with just the bar. Early on, I will only rest for 30 seconds. As I add weight to the bar over the next two sets, I’ll up the rest time to about 2 minutes. After that, it starts getting heavy with multiple plates, and much more rest time is required. For these last four sets, I up the rest time to a whopping 4 minutes. And boy, do I need it. By the seventh and heaviest set, I definitely need all that rest. I back it off and do a lower-weight, 10 rep set for the eighth set. Fortunately, this is the only time-intensive exercise for the day. I really enjoy this exercise, though, because it really works the whole leg, from the glutes to the hamstrings to the quads. A real total-leg workout. Plus, you develop your core stability because you must balance all that weight on one leg!

Next up is bodyweight pistol squats. These are also pretty difficult, and take time to work up to full range of motion. Two sets, 10 reps per leg, 2 minutes of rest in between sets.

Finally, I finish up with a great combination exercise. I use a modified version of the Leg Matrix. This really helps with range of motion in the hips, vertical leap and cardio endurance. This is a tough, challenging part of the workout, but it’s also the last part.

My Leg Matrix:

3 rounds, 1 minute of rest in between.

24 Side Lunges (straight out to the side, 12 per side), alternating legs

24 Bodyweight Squats

24 45 degree lunges (this time, we move the leg up and out; not straight out, but not straight to the side, either)

24 Jump Lunges

24 Walking Lunges

24 Jump Squats

Thursday

Simply a repeat of Monday’s workout, plus a pickup soccer game in the evening.

Friday

Friday is currently my league soccer game day, so all of my energy is focused on performing for that game. No other exercise required!

Saturday

This time, it’s another spin class. Today’s class is anywhere from an hour and fifteen minutes to an hour and a half. I follow it up with the weight routine from Tuesday.

Sunday

Well, today is a day of rest. That means a nice, long, leisurely walk. Maybe take the dog to the park with the wife. If I’m feeling particularly frisky, though, I might hit up another light pickup soccer game.

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