I’ve come up with a draft of that “new” seven week exercise cycle that I have been considering. Here it is:
|1||Run||C/B Mach||Sh/Legs||Off||Bi/Tri Mach||Run||Off|
|4||Run||UB Db||LB||Off||TB Db||Run||Off|
|5||Run||C/B Mach||Sh/Legs||Off||Bi/Tri Mach||Run||Off|
It’s not the “ideal” schedule. However, I geared it towards what works for me – in terms of the best days to get certain activities done.
With this set-up, Friday and Sunday are always “run” days. And, every Wednesday and Saturday are “off” days. (Saturdays are always full of family plans – so it’s good to have that day free. And, leaving Wednesday open leaves a good parking spot if I need to make up something from Monday or Tuesday.) Lastly, Monday, Tuesday and Thursday will always be “gym” days. (These would not be my first pick for going to the gym – but, it’s what’s left after the run and off days.)
Unlike the first version of my plan, this one has no scheduled “Abs” or “Yoga” days. Instead, I’m just going to always do four sets of “Abs” every time I hit the gym. And, I will try and squeeze in some yoga when the mood strikes me during a week.
I may end up messing a bit with the “run” days – making Friday a 5K run and using Sunday for longer runs.
I’m going to start this one on January 1st and see how it works out. If it’s fine, I will take 11 days “off” at the end of the cycle and then do another cycle. If I stick to that pace, I will be able to get six cycles done in 2012.
And, of course, if this plan turns out not to be an improvement, I can always go back to the old one .
Here’s the key to the chart:
B/Bi = Back & Biceps machine or free weights (12 sets each)
Bi/Tri = Biceps & Triceps machine or free weights (12 sets each)
Bi/Tri Mach = Biceps & Triceps using machines (12 sets each)
C/B = Chest & Back machine or free weights (12 sets each)
C/B Mach = Chest & Back using machines (12 sets each)
C/Tri = Chest & Triceps machine or free weights (12 sets each)
LB = (Lower Body) Abs, Legs and Calves (6 sets Abs, 16 sets Legs)
Run = 5K run or longer
Sh/Legs = Shoulders & Legs machine or free weights (12 sets each)
TB Db = Total Body (Chest, Back, Shoulders, Biceps, Triceps, Legs x 2, Abs) 4 sets each using mostly dumbbells
UB Db = (Upper Body) Chest, Back, Shoulders, Biceps & Triceps using mostly dumbbells (4 sets each)