Time for another update (I really need to be more consistent…)! I’m going to use this update to give you guys an idea what my workout routine looks like and what I’m currently doing with my life. I got some big news and I’m really excited! But first things first: my workout routine.

Workout Routine

As I said in this post, I chose an upper/lower split for my workout routine. Upper/lower means that on day A I do only upper body movements. On day B I do lower body movements. The reason I chose this workout routine is because it suits me at the moment. It fits my goals and the time I want to spend in the gym. So here goes:

Day A

  • Flat Dumbbell (DB) Bench Press 3×6-8 ; 2-3min rest
  • Barbell Row 3×6-8 ; 2-3min rest
  • Incline DB Bench Press 3×8-10 ; 1-2min rest
  • Lat Pull-Downs 3×8-10 ; 1-2min rest
  • Tricep Pull-Down 2×10-12 ; 1min rest
  • DB Bicep Curls 2×10-12 ; 1min rest

Day B

  • Romanian Deadlifts 3×6-8 ; 2-3min rest
  • Leg Press 3×10-12 ; 1-2min rest
  • Seated Leg Curls 3×8-10 ; 1-2min rest
  • Standing Calf Raises 4×10-12 ; 1min rest
  • Abs: most of the time I choose to do planks, because this is a highly functional exercise

Day C

  • Assisted Pull-Ups 3×6-8 ; 2-3min rest
  • DB Shoulder Press 3×6-8 ; 2-3min rest
  • Seated Cable Row 3×8-10 ; 1-2min rest
  • DB Bench Press 3×8-10 ; 1-2min rest
  • Barbell Biceps Curls 2×10-12 ; 1min rest
  • Skull Crushers 2×10-12 ; 1min rest

Day D

  • Barbell Squats 3×6-8 ; 2-3min rest
  • Split Squats 3×8-10 ; 1-2min rest (they be killing me)
  • Lying Leg Curls 3×10-12 ; 1-2min rest
  • Seated Calf Raises 4×10-12 ; 1min rest
  • Abs: usually a superset of 15 crunches, 15 leg raises and 15 heel touches and repeat this 3 times with 30-45sec rest

After every workout I do a 15min HITT workout (to read more about HITT and other forms of cardio, read this post). Then a 5min cool down and stretching the body parts I worked out. As you can see there are no shoulder exercises in my routine at the moment. That’s because I’m still recovering from my shoulder injury and don’t want to make it worse again. This workout has a focus on the main lifts and that suits me perfect, because I want to improve them.

That’s my workout routine and that leads me to the next part of this post: THE BIG NEWS!

How it’s going

Soon, very soon everything’s going to change! I’m currently packing my stuff, because I’m MOVING! February 20th I’ll start working for a major sports store across the country, so I’ll be moving to a new town. This is all very exciting and I’m really looking forward to it! The job will be absolutely amazing (I already know this because I worked as a student for the same store) and I’m really thrilled to be moving and finally starting the ‘adult life’. Moving also means saying goodbye to my old gym, which is kinda sad. I really loved it there. But hey, I’m not one to be negative, so I’ll make my new gym my new second home! I’m ready for this big change in my life 😀

xo Eliza