ASK ANDY: Can I Copy Your One Week Exercise?

I can’t inform you what number of occasions I’ve heard this over time. I perceive it — persons are well-intentioned and I consider they imply that they’ll really attempt. However my response is all the time the identical: “Let’s be actual. No, you received’t.”

I don’t say that out of vanity or pondering that no one else can decide to my life-style. Reasonably, they shouldn’t attempt. My objectives are mine, what works for me is restricted to me, and I’ve designed the minutes of my day round my household life/work life/health life in order that it’s particularly manageable to my commitments. I say it on a regular basis; Each Physique is exclusive, and every life has its personal challenges. Nevertheless, I do consider that every of us can create the time and self-discipline to chase after our personal private objectives.

That mentioned, I’m right here to share precisely what I’m doing at the moment, and why. Take any/all/none of this in case you fancy a change in your personal routine. It really works for this 46-year-old…

• WHAT: Every day I do two exercises: The primary is an early morning circuit-based energy session, with some working combined into the circuits. The second is at lunchtime, and it’s a cardio/fat-burning session of working and elliptical, generally whereas answering emails.
• WHY: As a result of winter in Chicago is miserable! I wanted to create a very good old style high-volume, muscle-pumping exercise routine to be some strong iron-therapy this winter. And, honestly, I’m nonetheless working as an actor as a part of my “five-to-nine” life, and I must look a sure approach in entrance of the digital camera.Lastly, my health aim has advanced from the earlier wants as knowledgeable soccer participant, martial artist, and police officer, to now being extra of an old-guy mission: to be stronger than the quick guys and quicker than the sturdy guys… This routine checks all of the packing containers!
• DETAILS: That is an eight-week program. I like that period of time as a result of it’s lengthy sufficient to get dialed into the routine and make progress on the assorted lifts and weights, however then I get to modify it up — it’s not so lengthy that I get bored or begin to “undergo the motions” on the health club. That is circuit-based, which suggests you retain transferring all the exercise. Between rounds, I soar on a treadmill and run two minutes. This retains my coronary heart price up and helps me burn fats, but additionally permits for sufficient time for the day’s focused muscle teams to get well and relaxation for the subsequent spherical.

Right here is an instance of one in every of my seven-day exercises:

McDermott One-Week Exercise Program

Monday: higher pushing + core

1. Superset:
   1. Incline Dumbbell bench press: 3 x 12
   2. Flat bench dumbbell fly: 3 x 12
   3. Leaping jacks: 3 X 30
2. Superset:
   1. Pushup: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
   2. Reverse crunch: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
3. Superset:
   1. Triceps dumbbell kickback: 3 x 12
   2. Triceps press downs (cable or band): 3 x 12
4. Superset:
   1. Triceps bench dips: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
   2. Mountain climbers: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuesday: higher pulling + core

1. Superset:
   1. One-arm dumbbell row: 3 x 12
   2. Bentover barbell row: 3 x 12
   3. Leaping jack: 3 x 30
2. Superset:
   1. Pullup: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
   2. Bicycle crunch core train: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
3. Superset:
   1. Alternating dumbbell curl: 3 x 20
   2. Alternating hammer curl: 3 x 20
4. Superset:
   1. Barbell curl: 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
   2. Frog hop (core train): 10 x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday: decrease + Shoulders + core

1. Superset:
   1. Dumbbell rear lunge: 3 x 12 (every leg)
   2. Bench stepup: 3 x 12 (every leg)
   3. Single-leg RDL: 3 x 6 (every leg)
   4. Mountain climber: 3 x 12
2. Superset:
   1. Squat: 10, 8, 6, 4, 2
   2. Hanging leg elevate: 5 x 10, 8, 6, 4, 2
3. Superset:
   1. Dumbbell lateral elevate: 3 x 12
   2. Dumbbell entrance elevate: 3 x 12
   3. Leaping jack: 3 x 30
4. Superset:
   1. Dumbbell shoulder press: 5 x 10, 8, 6, 4, 2
   2. Ski hops: 10, 8, 6, 4, 2

Thursday: higher push + higher pull + core

1. Superset:
   1. Dumbbell bench press: 5 units x 15
   2. Dumbbell seated bicep curl, alternating: 5 units x 20
   3. Bicycle crunches: 5 x 20
2. Superset:
   1. Rows (bands, machine, dumbbell): 5 units x 15
   2. Barbell triceps cranium crusher: 5 units x 15
   3. Leaping jacks: 3 x 30

Friday: shoulders + calves + core

1. Superset:
   1. Barbell shoulder press: 3 x 12
   2. Single-leg Calf elevate: 3 x 12 every leg
   3. Hanging leg elevate: 3 x 12
2. Superset:
   1. 5-way shoulder dumbbell elevate: 3 x 10 every route
   2. Double leg calf elevate: 3 x 20
   3. Decrease again extension: 3 x 10

Saturday: mini-band decrease + body weight higher + core

1. Superset:
   1. Band squat: 5 x 12
   2. Pullup: 5 x 12
   3. Band sideways stroll: 5 x 10 every approach
   4. Pushup: 5 x 20
   5. Band monster stroll: 5 x 10 every approach
   6. Frog hops core: 5 x 12
   7. Band hamstring curl: 5 x 10 every leg

Sunday: soccer, further cardio, stretching, enjoyable