So I kept good on my plans to revise my routine -- been doing the original for about five weeks -- and now will be going to the gym three days a week and doing specific muscle groups each time. The one part that will be the same every workout is some hockey-centric core circuits. My plan is to break it down into back & biceps, chest & triceps, and legs & shoulders. Today was my first back & bi day. This is my workout:
Lunges (warm-up)
3 sets of 10
Stability Planks
3 sets of 15 reps each (5 seconds each leg)
Reverse Grip Biceps Curls
3 sets of 8-10 (20)
Lat Pulldowns
3 sets of 8-10 front and back reps (70, 85, 100)
Regular Biceps Curls
3 sets of 8 (15, 17.5, 20)
Seated Rows
3 sets of 8-10 (40, 50, 60)
21's
3 sets of 8-10 (20, 30, 40)
Back Extensions
3 sets of 10
90 degree twists & knee chops super-set w/ a 10-25 lb plate (15 secs between exercises, 30 secs between sets)
3 sets of 15 on each side
Leg Raises and Sit-ups super-set (no rest between exercies, 30 secs between sets)
3 sets of 10
Feelin' pretty good so far! Now I have two days to decide on my chest & tri routine.
A question for those in the know though, I'm alternating between the two muscle groups. Is this good? Bad? Does it matter?
