Current Workout Schedule

I decided to change up my workout schedule a little starting this week (yesterday…changes always start on Monday, right?!). Before I was hitting a couple of muscle groups in one workout (with the exception of legs day; legs have always gotten their own day). The idea was to allow me to train most muscle groups twice a week, which Fridays and Saturdays were dedicated to those second workouts. About every 4-6 weeks I’ll make subtle changes in my workout routine and I figured it’s time for a change. My goal is to dedicate a full workout to just one muscle group and completely¬†annihilate that muscle. So here’s the new workout schedule I’ll be on for the next few weeks.

Jason’s Current Workout Split – Started Monday 9/17/2012:

Monday: Back, Calves, Cardio

Tuesday: Chest, Abs, Cardio

Wednesday: Legs, Calves

Thursday: Shoulders, Traps, Abs, Cardio

Friday: Arms, Calves, Cardio

Saturday: Cardio, Abs

Sunday: Off

It’s usually a given that I take Sundays off from any type of training although my wife and I may go for a walk that day. For most every muscle group I’m hitting heavy compound exercises in the beginning of my workout and towards the end I’m hitting higher reps and using techniques such as drop sets, supersets, and sometimes implementing the FST-7 training style. I may switch up my exercises depending on how I feel that day or if I just want to do something a little different. But the basic movements pretty much stay the same. Another point is I wanted to give my body a full 2 days of rest from the weights which will be Saturdays and Sundays. Lately I’ve felt I need that extra recovery time. So I’m interested to see if any strength gains come from this extra rest.

Here’s an example of the chest workout I did this morning (and also you can read my post from yesterday on my back workout, which was my first day on this new training split):

Incline Barbell Press: 3 sets x 6-10 reps

Dumbbell Press: 3 sets x 6-8 reps

Decline Barbell Press: 3 sets x 8-12 reps

Incline Dumbbell Flyes: 3 sets x 15 reps

Close-Grip Bench Press: 3 sets x 8 reps

Dips: 4 sets for a total of 100 reps

As you can see this is a decent amount of volume for chest (although those last 2 exercises can be considered for triceps as well). Again, you can take a look at my back workout post from yesterday (9/17/2012) and see the increase in volume as well. I’ll probably stay on this workout schedule for 3-4 weeks and then I may switch back to something that allows me to hit a second workout for a couple muscle groups I want to bring up.

Train with Passion,

Jason Stallworth


%d bloggers like this: