Heres my training programme. I do this 3 times a week and is usually preceded by a 5 mile run.
I try to avoid weights as much as possible and prefer to concentrate on body weight exercises. Im a chunky chap anyway and would rather tone than bulk…I find this routine keeps me interested and away from the gym mirror 😀
A
2km row in under 8 mins
Press up pyramid ( on bells) 1-10 incl Shoulder pyramid 1-10 w 10kg
100 Step ups unweighted fast
3×20 tricep pull downs
Max reps upright rows (36 kg) 25+
B
1.5km row 6mins
30 floor press ups narrow as poss
30 shoulder pressProne running 100 non stop!
2 x 10 w 25 kg weighted shrugs
Dips pyramid 1-10
C
1km row 3.50
Dumbell press x 20 w 22kg flat, mid, upright
30 Kettlebell squats w med ball 8kg
100 boxing punches on wobble w 7.5kg
30 all angles bench flies 10 kg
Abs
3×15 sit ups w yellow ball
3×15 raised alternate twists w med ball
3x 15standard sit ups
3×15 twist sit ups
3×10 sky punch sit ups
3x 20 weighted outstretched arms figure of 8 w 8kg med ball
20 woodcutters left
20 woodcutters right
10 pulley abs left 32kg
10 pulley abs right 32kg
Finish off w 500m row sprint <1.50
I too am keen for feedback…it keeps things interesting and you can learn a lot from other peoples routines.