Yuku free message boards

When setting up my routine there are two key factors I take into account:

1. The Golden Rule of working out - Never peform the same exercises two days in a row. When you perform a strenuous exercise, you are actually breaking down muscle cells. And then during the recovery period, blood rushes into those cells and repairs them, making them bigger and stronger than they were. That's why it's important to eat properly. Blood carries nutrients and protein into those cells. It takes 48 hours for this process to complete itself, and if you keep doing the same workouts day after day, you are not giving your muscles the time needed to recuperate, and you will wear yourself out and your muscles won't grow.

Keeping this in mind, I've divided a split routine into the Pushing Exercises which incorporates shoulders, chest, and triceps, and the Lifting/Pulling Exercises which incorporates back and biceps.

2. Time. I like to keep my workouts between 30 to 45 minutes. I also prefer keeping my routine within the 5-day work week, and then having weekends for relaxing and not worrying about routines. Therefore, in one week, I'll do the Pushing Exercises on Monday, Wednesday, and Friday, and the Lifting exercises on Tuesday and Thursday. The following week I switch those days around.

So, here's my routine:

I begin each exercises session with the deep breathing exercise followed by jumping jacks. Each month I add 5 more jumping jacks.

The Pushing Day:

Legs:

1. Hamstring Isometric - I face one side of a door way and brace myself against it while pushing back on the other side of the door way with my heel for 10 seconds.
2. Squats - Freehand. As many as I can do, always periodically adding to that number.
3. Kin Shi-Hai Do Front Leg Extensions while seated on a stool - One set of 10 reps, locking my thighs for 10 seconds on the last rep.

Shoulders:

1. Chest Expanders - One set of 15 reps using the Hooks in combination with the BW/Iso Strap
2. Shoulder Raises - One set of 15 reps. On the last rep I raise my arms as high as possible and hold it for 10 seconds
3. Military Press - 3-point Isometrics with the BW/Iso Strap.

Chest:

1. Diamond Pushups - One set of as many reps as I can do against a kitchen counter, always adding to that number when ready
2. Bench Press - One set of 20 reps, increasing the resistance when ready. I place the door attachment slightly higher than shoulder height and then lean into the hooks.

Chest Isometrics:

a) Cross my wrists at my mid section and flex my pecs for 10 seconds.
b) Place my palms together at my rib cage, fingers pointing downward, and push inward.
c) While seated, lean forward, place the insides of my forearms against the outsides of my legs and push inward.
d) While seated, lean forward, with legs spread apart, place my right palm against the inside knee of my left leg, and push outward. Repeat with left palm against right knee.

Triceps:

1. Triceps extensions - Two sets of 12-15 reps. I don't use the Hooks, I just grab hold of the bands. On the last rep of the last set, I push up as hard as possible and hold it for 10 seconds.
2. Triceps Pushdowns - Three sets of 12-15 reps on each arm.
3. Triceps Curls - Two sets of 12-15 reps. I use one hook to hold the resistance band down behind my back, and then just grab hold of the band with the upper arm.
4. Kin Shi-Hai Do Triceps Curls - Closed fists, palms downward - One set of 20 reps.

Forearms:

1. Two sets of 15 reps on my Ivanko Gripper, Four sets of 20 reps on my Mega Wrist Roller, and a go on my Isokinetic bending rod.

The Lifting/Pulling Day:

Legs:

1. Calf Raises - one set of 15 reps on each calf on a calf block. On the last rep I raise up as high as possible, lock my calf and hold it for 10 seconds. I then perform calf raises on both calves - One set of as many as I can do, always adding to that number when ready.

Back:

Back Isometrics:

a) Iso Pullup, Wide grip. If I could, I would be doing one set each of chin-ups and wide-grip pull-ups like I used to.
b) Squat down slightly, place my hands on my knees, turn my elbows outward, and push back against my knees.
c) Squat down a bit, lean forward, place the backs of my arms, just above my elbows, against my knees and push backward.
d) While seated and with legs spread apart, turn my torso towards my left leg, place my right hand on the outside of my left knee, and with arm kept straight, pull back towards my right.
e) While seated, raise one leg while keeping it bent, clasp my hands around my knee and pull back. Repeat with the other leg.
f) Back Pull using a 6" rubber doggy ring.
g) Overhead Lat Pull using a 6" rubber doggy ring.

Back Exercises:

1. Lat Pull - One set of 15 reps, pulling back as hard as possible on the last rep and holding it for 10 seconds. I place the door attachment at waist height and then pull the handles to my mid-section while holding a wide-lat spread.
2. Back Rows with BW/Iso Strap - One set of 20 reps. I do one rep with my elbows close to my sides, and then the next rep with my elbows raised outward, alternating back and forth. Resistance is increased when ready by moving a handle to a lower loop.

Biceps:

1. Kin Shi-Hai Do Hammer Curls - One set of 20.
2. 3-point Hammer Curl Isometrics on the BW/Iso Strap without the handles.
3. Alternating Curls - Two sets of 12-15 reps. I pull my elbows back a bit and raise the handle to my arm pit, roughly approximating incline curls.
4. 3-point Curls on the BW/Iso Strap with the handles.
5. Biceps Pulldowns - Two sets of 12-15 reps on each arm.
6. Concentration Curls - Two sets of 12-15 reps. I attach my bands to a curling bar and the bottom of a door, step back, squat down, place my elbows on my knees and curl.

Abdomen:

1. Crunches - One set of as many as possible
2. Side bends - One set of 12-15 reps on each side.

Forearms:

1. Four sets of 20 reps on my Martial Arts Grip.
2. A go back and forth between each hand with my Powerball.