This would be a regular week for me as just another busy parent with a demanding family and a career, striving to keep in an acceptable condition.
Monday- relaxation day
The start of the week is simply too arduous to add a workout to it.
Tuesday- kettlebell exercise
I would perform a little warmup and then drop for a single set of 100 push-ups. Don’t ask why- I don’t know. I’ve simply done this since I was a youngster.
I would then perform ten sets of clean and press each side within 10 minutes, followed by twelve sets of 15 reps swings within twelve minutes.
I would end the program with three sets of Bulgarian split squats for each side, about 15 repetitions.
I use a 24kg and this sort of exercise would take me roughly 35 minutes. I would sweat a few buckets doing it.
I would perform five sets of pull-ups: 1×10, 3×15, and 1×5. I would perform slow repetitions on the way down for the final set.
I would follow with chin-ups with the same sets and reps as above.
I would conclude with two sets of 10 chin-ups with a front-facing grip.
I am not a fan of training specific muscle groups, therefore I would perform 4×25 sets of push-ups with lifted feet and gradual negatives in the final repetitions at the finish.
This exercise takes me roughly 30 minutes.
Thursday- relaxation day
Friday- gym session
Time-wise I can only afford to go to the gym once a week. This is the reason why I want to exercise most muscle groups in a single session and make use of the weights I don’t have at home.
I would take a little warmup and get right into deadlifts (more seldom squats since I loathe them) (more infrequently squats because I hate them).
I would start with the bar to “rehearse” the movement. Then I would do something like 1×10 at 60kg, 1×8 at 80–90kg, 2×3(4) at 110–120kg.
Next, I would perform bench presses. I would start with the bar and then do 1×12 at 50kg, 1×8 at 80kg, and 1×6 at 90kg. Finally, I would execute a tremendous drop set beginning with 1×3 at 100kg reaching failure, followed by 1×8–10 at 80kg nearing failure, and conclude with 10–15 repetitions at 50kg.
I would then do several sets on the rowing machine and 3 sets of chin-ups.
Next, I would perform roughly 3 sets of simple barbell or dumbbell curls. 50–60kg is great for me for the curls and I would cheat in the last 1–2 repetitions.
At the conclusion of the session, I would perform some tricep and shoulder movements.
A gym session generally lasts approximately 60–70 minutes for me.
Saturday- rest day or a little exercise with the kettlebell
Sunday- either a kettlebell exercise or pull-ups (depending on my mood and energy) (depending on mood and energy).
Nothing of the foregoing is fixed in stone. I would constantly aim to grow stronger with more weights and repetitions and frequently change some of the workouts for alternatives.
I am sure there are tons of fitness experts out there who would condemn my routines, but please feel free to follow your own regimen.
Good luck with your training everyone!
Meet Krishnaprasath Krishnamoorthy, a certified personal trainer and fitness enthusiast. Krishnaprasath Krishnamoorthy started their own fitness blog to share their passion for healthy living and to provide valuable tips and advice to help others lead a fit and active lifestyle.