Day four is my favourite day at the gym! I always try and make it on a weekend so there aren’t as many people around and I’m more likely to get use of the squat rack without waiting, because I am impatient!
I have only been doing this one for about 6 weeks or so now, although had previously done each exercise before with smaller weights, except the deadlift. The b/f taught me how to do the squat & deadlift properly before adding weight to the bar.
I think it’s my favourite as it’s all still a little new to me, there aren’t a lot of different exercises and I do them all in pretty much the same area and I can tell if I’m getting stronger or not pretty well by these exercises.
| Exercise | Reps | Sets |
| Box Jumps |
20 |
4 |
| Calf Raises |
15 |
4 |
| Weighted Barbell Squats |
15 |
6-10 |
| Barbell Reverse Lunges |
16 (8 each Leg) |
6-10 |
| Deadlifts |
12 |
4-6 |
Box Jumps
Calf Raises
Weighted Barbell Squats
Barbell Reverse Lunges
Deadlifts
For the last three exercises I do my first set with just the bar and then gradually build up to the heaviest weight with each set and try to do a couple at my max and then start working back down until I end up with the just the bar again.
I think I’m ready to shake up my plan a little, other than this day since it’s my favourite and it’s not getting any easier as I always push myself with more sets or higher weights.
If you missed them, please do check out my other training plan posts;
Creating a training plan
Day 1 – Upper Body
Day 2 – Lower Body
Day 3 – Upper Body
Do you do any of these exercises?
How much cardio do you do?
Might add the Box sets into my exercise, as I only do walking and C25K. Not likely to get any boxes to hold my weight so need to seek alternatives….ummmm. Loving your exercises though, cheers for sharing!
Often the boxes are nowhere to be seen at the gym so I just use the stairs, we have some that are double the height of normal steps, but you could always start with stairs and see how you go 🙂
Decided to incorp them into my walking days Tues/Thur/Sun as of nxt week, using steps or whatever I come across. Been readiong your blog starting in 2011 (reading last 2012 post) and have found some truely inspiring comments and ideas, inc planning the weeks exercise which I did today! What you are doing is great!
I’m glad you’ve found some useful tips! Planning is a huge part in the healthy living puzzle, it really does make life easier, of course we still need to stick to the plan 😉