First Workout in 2016

It’s Monday and that means many folks are hitting their first workout of the new year. Since I train early morning’s I’ve already done mine, and I want to share that with you.

I hit back and hamstrings this morning. This is a new combination of body parts for me. I’ve done this before but not on a regular basis. In short, this allows me to split up my quads and hams.

Back and Hamstrings Workout


Bent Over Rows: 3 x 15, 4 x 6
Dumbbell Rows: 3 x 8
Hammer Strength Low Rows: 4 x 10
Lat Pulldowns: 4 x 10-12
Cable Pullovers: 4 x 12


Hammer Strength Single Leg Curls: 4 x 12
Lying Leg Curls: 4 x 12

I expected to see a bigger gym crowd this morning but now I recall that the crowd tends to show up around mid-January. I love to see people in there training hard and making positive changes. But I’ll admit the crowd can be a bit much.

Tomorrow is chest and biceps.¬†Below is my basic workout schedule I’m starting out the new year with. I plan to stay on this for at least a couple of months.

2016 Workout Schedule

Monday – Back & Hams
Tuesday – Chest & Biceps
Wednesday – Quads & Traps
Thursday – Shoulders & Triceps
Friday – 5×5 (bench, squats, rows) & Biceps

I also hit some calves and cardio at the end. I’ll work my calves at least twice a week and I’ll also do some ab work a couple times a week.

That’s it for now. I hope you all had a wonderful Christmas and holiday season!

Train with Passion,

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