Archive for the tag - mucles

Revealed: Davey Wavey’s Workout Routine.

Curious to know how I hit the gym? I don’t mind sharing my secrets ๐Ÿ˜›

First, keep in mind that our goals probably aren’t the same (I focus heavily on arms) – and neither are our bodies. Having said that, I divide my routine into four days. Each workout takes about 90 minutes – maybe a tad more. I exercise six days a week.

Day 1:

  • 3.75 miles on the treadmill @ 9.5 miles per hour. Takes about 30 minutes with warm-up and cool-down.
  • 20 minutes of abs (I switch between lower abs, obliques (side abs) and general core). Watch a 5-minute version of my ab workout.
  • 25 minutes of chest exercises: 4 sets on bench press; 4 sets on incline bench press; 4 sets on decline bench press; 4 sets on pec fly machine; 4 sets of pec fly with dumbbells; push-ups, if time.
  • 15 minutes of shoulder exercises: 4 sets each of 3 different shoulder cable exercises; 4 sets of shoulder press with dumbbells; 4 sets of shoulder rotation exercise.
  • 5 minutes on elliptical or stairmaster.

Day 2:

  • 15 minutes of sprinting on treadmill. I do 90 seconds at 7.7 miles per hour and then 60 seconds at 11.3 miles per hour. I repeat this cycle until my 15 minutes is complete. Takes about 20 – 25 minutes with warm-up and cool-down.
  • 20 minutes of abs (either lower abs, obliques (side abs) or general core).
  • 35 minutes of back exercises: 4 sets on lat pull down machine, 4 sets of dead lifts (occasionally), 4 sets on hyperextension machine with weights; 4 sets of barbell rows; 4 sets of t-bar rows (occasionally); 4 sets of reverse flies; 4 sets on back extension machine. I really tend to switch my back workouts up, by these are some of the main exercises that I use.
  • 10 minutes of forearm exercises: 4 sets each of various forearm cable exercises; 4 sets of dumbbell forearm curls.
  • 1-mile run (6.5 minutes) at 9.5 miles per hour.

Day 3:

  • 3.75 miles on the treadmill @ 9.5 miles per hour. Takes about 30 minutes with warm-up and cool-down.
  • 20 minutes of abs (either lower abs, obliques (side abs) or general core).
  • 25 minutes of leg exercises: 4 sets of squats; 4 sets of squat variations; 4 sets of calf raises; 4 sets each of various leg machines.
  • 15 minutes of triceps exercises: 4 sets of overhead triceps extensions; 4 sets of triceps dips; 4 sets of triceps pull-down on cable machine.
  • 5 minutes on elliptical or stairmaster.

Day 4:

  • 15 minutes of sprinting on treadmill. I do 90 seconds at 7.7 miles per hour and then 60 seconds at 11.3 miles per hour. I repeat this cycle until my 15 minutes is complete.
  • 20 minutes of abs (either lower abs, obliques (side abs) or general core).
  • 40 minutes of bicep exercises: 12 sets of various bicep curls and variations; 4 sets of bicep curls on cable machine; 4 sets of pull-ups; 4 sets of bicep curls with barbell.
  • 1-mile run (6.5 minutes) at 9.5 miles per hour.

The weight and number of reps in each exercise varies depending on my goals for that muscle group. I don’t want my tits to get any larger, so I focus on lower weights and higher repetitions. I am building my back muscles, on the other hand, so I do fewer reps with heavier weights.

Keep in mind that I’ve been working out for more than a decade. I certainly wouldn’t recommend trying my routine if you’re just starting out. Work up to it. Moreover, it may not be realistic for you. I’m a personal trainer – this is what I do. Fitness is a huge part of my life.

Let me know what you think in the comments below – I’m always happy to field your questions.