Nov
15
2007

My New Workout Program

Since my marathon my fitness has been slipping away, more and more time for poker and less time for myself. With that in mind I’ve devised a workout program that should be less stressful on my body than just  running all the time.

Day 1
Weights
5×5 Squats
5×5 Bench
5×5 Vertical Barbell Rows
5×5 Leg Extensions

Accessory Exercises
3×75 Ab Crunches
4×30 Resistence Bicep

Cardio
250 Star Jumps
10 Minutes Jump Rope

Day 2
Cardio
10km Run

Accessory Exercises
3×12 Bicep Curl
3×12 Dips
4×25 Push-Ups

Day 3
Weights
4×5 Squats
4×5 Deadlift
4×5 Military
4×5 Leg Extensions

Cardio
5km Run

Accessory Exercises
3×75 Ab Crunches
4×30 Resistence Bicep

Day 4
Cardio
10km Run

Accessory Exercises
3×12 Bicep Curl
3×12 Dips
4×25 Push-Ups

Day 5
Weights
4×5, 1×3, 1×8 Squats (First set same as Monday, Second 2.5% above Monday, third the same)
4×5, 1×3, 1×8 Bench (First set same as Monday, Second 2.5% above Monday, third the same)
4×5, 1×3. 1×8 Vertical Barbell Rows (First set same as Monday, Second 2.5% above Monday, third the same)

Accessory Exercises
3×75 Ab Crunches
4×30 Resistence Bicep

Day 6
Cardio
5km Run

Accessory Exercises
3×12 Bicep Curl
3×12 Dips
4×25 Push-Ups

Day 7
Cardio
10km Run

Accessory Exercises
3×75 Ab Crunches
4×25 Push-Ups

About the Author: Andrew Ferguson

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