Workout Routine

I've had a few people ask me to post my workout so below you can see what I'm doing on a daily basis. I tend to work out in the mornings; not because I like getting up, but because I work in Navan and it takes 45 minutes to get there when there is no traffic. So, to avoid sitting in my car for 2 hours in the morning, I tend to leave at 5:30AM which leaves me a good 1.5 - 2 hours to kill before work. Luckily, a Goodlife is just down the road.

Also note I've dramatically changed my workout program. My previous program was focused on building muscle while this one is geared towards maintaining my current muscle mass and losing fat.

One more note before reading below: Don't be a slave to your workout. If you want to try something different or if you just can't do another Ab and Core day, mix it up. Anything is better than doing nothing.

Alright, here is my workout which is a modified version of the Ripped Freak workout.

MONDAY
Incline Dumbell Press - 4 sets, 6-8 reps
Oblique Raises (Stand with dumbell in one hand, lean down to that side and stand up straight.) - 4 sets, 40-30-20-10 reps
Chin-Ups - 4 sets, 6-8 reps
Bench Press - 3 sets, 10-12 reps
Russian Twist (Favorite Core Exercies) / Back Extension / Leg Raises - 3 sets, 10-15 reps
Tricep Pushdown - 3 sets, 12-15 reps
Standing Barbell Curls - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

TUESDAY

Note: The first 6 exercises are done one after another as a giant set

Back Extension - 4 sets, 10-12 reps
Hanging Leg Raises - 4 sets, 10-12 reps
Weighted Crunch - 4 sets, 10-12 reps
Side Planks - 4 sets, 10-12 reps
Bicycle Crunch - 4 sets, 10-12 reps
Lying Leg Raises - 4 sets, 12-15 reps
Swing Burpees (Swing a barbell plate down between your legs and then up with straight arms to eye level and follow with the same number of burpees) - 10-9-8-7-6-5-4-3-2-1 reps
Treadmill - 30-45 minutes

WEDNESDAY
Barbell Squats - 4 sets, 6-8 reps
Dumbell Lunges - 4 sets, 6-8 reps
Russian Twist / Back Extension / Leg Raises - 3 sets, 10-15 reps
Lying Leg Curls - 3 sets, 10-12 reps
Leg Extension - 3 sets, 10-12 reps
Calf Raise Machine - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

THURSDAY
Repeat Tuesday or
Treadmill - 60-90 minutes

FRIDAY
Dumbell Shoulder Press - 4 sets, 6-8 reps
One Arm Bent Over Dumbell Rows - 4 sets, 6-8 reps
Lateral Dumbell Raises - 3 sets, 10-12 reps
Russian Twist / Back Extension / Leg Raises - 3 sets, 10-15 reps
Seated Cable Rows - 3 sets, 10-12 reps
Dips - 3 sets, 12-15 reps
Alternate Dumbell Curls - 3 sets, 12-15 reps
Burpees - 4 sets, 10 reps
Treadmill - 30-45 minutes

SATURDAY / SUNDAY
Run and play with my kids

Feel free to fire off any questions.