Select the below links for video examples of the described exercise:

3×7 Push-ups (wide, close, standard)

Dumbbell Row (Lawnmowers)

3-Part Curls (low, high, full)

Dumbbell Shoulder Flys

Parallel Bar Dips

3-Part Squats

Get strong, Be Strong, Stay Strong.

Before engaging in any physical activity, particularly if you are just beginning or getting back into a workout regimen, please consult a physician or other medical professional for advice on limitations or concerns based on your personal circumstances or capabilities.

Also please read my post ‘On Fitness’ for some valuable insights.

The Workouts

All workouts are what has worked for me based on my personal experience, derived from research, trial and error.

Consider doing a short warm up to elevate the heart rate and get blood flowing, such as a short jog, treadmill walk/run, calisthenics, or 30-50 calorie rowing (5-8 minutes).

When lifting, I typically start with two progressively heavier warm-up sets prior to moving onto ‘work sets’. For warm-up sets, use a weight you can easily accomplish the reps and effectively warms the joints and muscles (to a slight pump). For work sets, add progressively heavier weight so that the final work set is not easy. Each successive workout, incrementally add weight to the work sets. Don’t add weight too quickly…it should take eight to 12 weeks to max/plateau. Once you plateau, consider a new workout scheme for variety. Once I maxed out for a cycle, I typically dropped my top work weight by 20% and started over, working back up to a slightly higher max work set weight.

I typically lift two days a week or three times every eight or nine days. On the other days, I jog, row, walk, bicycle, or engage in some other form of cardio/cardio-strength exercise. Rest one or two days per week. Casual walking or stretching can be considered rest days.

Iron Work:

Day 1
Bench Press 1×15, 1×6 (warmup sets); 1×7, 1×3, 1×1 (progressive weight work sets)
Military Press 1×15, 1×6; 1×7, 1×4, 1×3
Push-ups 4×25
Abs (varied; crunches, obliques, upper & lower abs) 4×25

Day 2
Deadlifts 1×15, 1×6; 1×5, 1×3, 1×1
Barbell Curls 1×15, 1×6; 1×5, 1×3, 1×2
Pull-ups 3×5
Abs (varied; crunches, obliques, upper & lower abs) 4×25

Day 3
Incline Press 1×12, 1×6; 3×5
Decline pushups 5×15
Parallel bar dips 5×10 (work up to 10 if necessary)
Abs (varied; crunches, obliques, upper & lower abs) 4×25

Day 4
Squats 1×15, 1×6; 1×5, 1×3, 1×2
Standing or seated calf raises 5×20
Alternate between:
Seated rows 1×12, 1×6; 3×8
Lat pull-downs 1×12, 1×6; 3×8
Abs (varied; crunches, obliques, upper & lower abs) 4×25

Higher Intensity Work:

Every few weeks I like mix things up for some variety. It keeps the body guessing and keeps things interesting.

Slam Ball

Select a 6, 8, 10, 12 pound or heavier slam or medicine ball, depending on your ability.  I typically do 12 or 15 reps per movement.  Do two or three rounds of the following exercises:

Toe taps; Thrusters; Rolling pushups; Wall balls; Lunges w/overhead press; Medicine ball pushups; Russian twists; Triceps extensions; Lying chest throws; Hops overs; Hay bailers.

I believe the body benefits from variety, so I will share many other workout schemes and types of exercise here. Stop back often and check for more.

Variations:

  • Bench Press
  • Triceps Pushdowns
  • Barbell Military Press
  • Parallel Bar Dips

 

  • Deadlifts
  • Barbell Curls
  • Pulldowns
  • Dumbbell Lawnmowers (Rows)

 

  • Front Squats
  • Leg Extensions
  • Hamstrings Curls
  • Calf Raises

 

  • Incline Press (Dumbbell or Barbell)
  • Dumbbell Triceps Extensions
  • Dumbbell Military Press
  • Dumbbell Shoulder Flys
  • Decline Pushups

 

  • Squats
  • Calf Raises
  • Seated Rows