Going Back to the Gym

After a two-week long vacation I am returning to the gym. This has been a routine for me these days because there are a lot of activities and work that I need to do over weight training, not counting my laziness. This could spell disaster to other guys who are hitting the gym because this would mean that they are not getting their membership worth or they would not get any significant result on their workouts. As for me, I am used to it because I am only maintaining my physique.

I am planning to have a 4-day workout routine, two body parts each day: chest and legs on Monday; and back and shoulders on Tuesday. I would repeat the routine after a day or two day rests. I am not putting much attention on my biceps and triceps because I believe that they are already working with the exercises I am doing with the major body parts. However, if I still have time from waiting for my gym buddy to finish his routine, I would insert a couple or three biceps or triceps exercises.

Here are the exercises I am doing.

MONDAY (Chest and Legs)
Incline Bench Press: 15-12-10
Incline DB Fly: 15-12-10
Flat Bench Press: 15-12-10
Flat DB Fly: 15-12-10
Dips with 10lbs. weight: 12-12-12
DB Pull-over: 12-12-12
Squat: 15-12-10
Lunges: 15-12-10

TUESDAY (Back and Shoulders)
Pull-ups: max reps in 3 sets
Lat-Pulldown: 15-12-10
Seated Cable Row: 15-12-10
Front Raise using single BB plate: 12-12-12
Lateral Raise: 15-12-10
Bent-over Lateral Raise: 15-12-10
Shoulder Shrug: 15-12-10

BICEPs and TRICEPS
Standing DB Curl: 15-12-10
Concentration Curl: 15-12-10
Tri-Pushdown: 15-12-10


I usually spend 1-1.5 hours in doing these exercises. Others would think that this is a little bit fast but I usually give 30-45 seconds rest between sets. I seldom entertain chatting with other gym goers because it destructs my momentum and focus which is very important in perfecting form and execution.

Two days ago, a friend sent me a text message saying that he wanted to go back to the gym after 3 months of being idle. I told him to proceed. He asked what exercises he would do and I replied that he needed to go back to the basics. “What basic?” He asked. I could not reply because I already ran out of text loads. The next message I got from him is that he could not get his foot out of their door. I just thought aloud, “OUT!”

It is indeed very difficult to return to the gym. You would need someone or something to push you out of the door. Lucky for me I always have someone to do that. ME.