Volume I By Anthony Ricci Sergeant E5 in the 101 Airborne- Life can get pretty hectic, so finding the time to work out is stressful. Follow my tips for a weekly workout routine that works. Because of my war injuries, I have to modify and adapt many exercises. I never let an injury hold me back and I strive to defy the odds every day. When I was in Walter Reed Hospital, I used weights to cope. Weights were always there for me.
As a personal trainer, I love to help others with obstacles to overcome. I love the challenge of modifying workouts to produce the same results and I love sharing my passion for the gym.
Take a look at my weekly workout schedule and comment on Physique’s Facebook Page https://www.facebook.com/physiquebodywareinc) if you have any questions about how to modify this routine to overcome any limitations you may have. My future posts will all focus on modified workouts.
Monday: Biceps & Calves
Biceps (angles and variating devastation) Biceps are probably my favorite muscle group by far because you can always curl I don’t care if its even with a 5lb weight! Give your muscles a reason to grow by tearing them up with just devastating amounts of curls from different angles!
Warm up set curls standing/sitting (with a weight that’s a little challenge but wont burn you out): 15-20 reps
Curls: 4 sets 8-12 reps starting at 50lbs and dropping 10lbs every set. If you can’t curl that much start with your max weight and drop 5 – 10 lbs as needed
Hammer curls (same recipe as before): 4 sets drop sets 8-12 reps
Concentrated curl moderate weight: 8-10 reps 3 sets
Preacher curl: 3 sets 6-10 reps
Wide grip cable curl: 2 sets 8-12 reps
Close grip cable curl: 2 sets 8-12 reps
Reverse curl: 2 sets 8-12 reps
Calves
I have to be very careful with calves do to my injury so…
Seated calf raises: 3 sets 10 reps
Incline cardio when I’m on the treadmill
Because I live in Florida, I’m on the beach quite a bit. My girlfriend and I also enjoy beach running for our calves (and walking on the beach in general) even if only once a week
Tuesday: Chest (upper focus)
Admittedly, I have a weak upper chest so many of these workouts target that area
Warm up incline bench: 15-20 reps
Incline bench: 4 sets 8-12 reps
Incline dumbbell press: 4 sets 8-12 reps
Incline flys: 4 sets 8-12 reps
Overhead dumbbell press: 3 sets 8-12 reps
Cable flys: 2 sets middle setting / 2 sets low
Flat bench: 3 sets 10 reps
Wednesday: Back (upper focus)
Reverse fly: 4 sets 8-12 reps
One arm row heavy: 2 sets 6-8 reps
One arm row slow and focused moderate weight: 2 sets 10 reps
Lat pull down: 3 sets 8-12 reps behind the head
Lat pull down to collarbone: 2 sets 6-12 reps
Low row close grip: 3 sets 8-12 reps
Lowrow wide grip: 2 sets 8-12 reps
Traps if you can haha
Sitting shrug heavy: 3 sets 6-8 reps
Smith machine back shrug: 3 sets 10 reps
Smith machine front shrug: 3 sets 10 reps
Incline shrug laying face forward on an incline bench: 3 sets 6-8 reps
Thursday: Legs
Due to my injury, I have to train my quads like you train your triceps in a sense
Leg extension: 3 sets 10-12 reps
Hack squat machine: 3 sets 10 reps
Leg press: 3 sets 10 reps
Hamstring curl: 4 sets 10-12 reps
Leg extensions: until failureeee. Push your limits
Friday: Shoulders
Military dumbbell press: 3 sets 10-12 reps
Shoulder raise front: 2 sets 10-12 reps
Shoulder raise side: 2 sets 10-12 reps
Barbell raise: 3 sets 10 reps
Driving Ms. Daisies: 3 sets 20 reps (What is a “Driving Ms. Daisy” you ask? Hold a weight plate out in front of you with both hands like a steering wheel I use a 45 then turn the plate back in forth like you’re driving from left…then to right that’s one rep)
Cable shoulder raise: 3 sets 10 reps
Saturday: Triceps
Tricep extension: 3 sets 10-12 reps
Rope pulldown: 3 sets 10 reps
Reverse grip pull down: 3 sets 10 reps
Skull crushers: 3 sets 10 reps
Close grip bench: 2 sets until failure
Sunday: Rest
Letting your muscles rest and rejuvenate is very important.
Cardio is done 5 days a week along with abs. I always do cardio at the start because if I don’t I wont be motivated until after it gets me warm. During this time I drink my pre-workout. While drinking it, I only do a 20 min walk on an incline. Eating clean is key!!!!!!!
Try this workout for a month and let me know how it worked for you!
Until next time – Anthony. Team Physique Leader