Everyone’s got a workout of their own—your “go-to” routine. But is your “go-to” routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
|Dennis Sweeting Men’s Fitness Facebook Friend|
Every protocol is a giant set Start with a minimum 1-mile warm-up run Dumbbell Press: 60 lbs. 10-12 reps Dumbell Fly: 25 lbs. 10-12 reps Knee Lifts: 20 reps 15-30-second sprint on treadmill at 12-15 mph 3 sets Seated Row: 100 lbs. 10-12 reps Incline Push Ups: 15 reps Crunches: 20 reps 15-30 second incline run: Incline of 15% at 6-9 mph 3 sets Standing Shoulder Press: 35 lbs. 8-10 reps Prison Squats: 20 reps Seated Oblique Side to Side: 10 reps with 15-lb. ball 30 seconds jump rope 3 sets Standing Barbell Curl: 25 lbs. Tricep Dips: 15 reps Plank: 30 seconds Jumping Jacks: 10 reps 3 sets
Expert Assessment #1
|Rob Sulaver C.S.C.S. is the owner and founder of BandanaTraining.com Follow Sulaver on Twitter @BandanaTraining|
Pros: Actually, there’s a lot of work being done here…which is a good thing, so long as this is a phase and not the only way you train. I like how the workout progresses from compound movements to isolated movements and how the hardest intervals happen earlier in the routine. Smart. Cons: It’s a little heavy on the press muscles and ab work. Can a brother get a pull-up in there?? How ’bout a back extension instead of your 4th set of abs? Also, switch out the mile warm up for something more dynamic (like a light round of one of these circuits.) If you’re feeling good afterwards, you can get back on the treadmill. Comments: A great way to progress this type of workout is to keep the weights and reps the same but try to get the entire thing done in less time. Bust out a stop watch and think “fast” instead of “more”…just keep your form in check.
Expert Assessment #2
|Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC and the trainer in our 8-Week Fitness Transformassacre Follow Trink on Twitter @TrinkFitness|
Pros: I think this workout would be good for a metabolic/fat loss phase; if you’re looking to get bigger or stronger, this probably isn’t the routine for you. The big pro of this workout is the combination of upper body movement, lower body movement and metabolic move in each set. That is really an efficient way to get a great metabolic effect. Cons: I would never start any training routine with a one-mile run. A dynamic warm-up, activation and movement prep would be a better way to spend your time. Plus, you’re going to be jacking up your heart rate throughout the workout as it is, no need to start there. Also, the rep ranges are scattered all over the place. I would keep the reps similar, especially within each of the circuits. You have a total of 36 sets here, not counting the metabolic stuff which is much more than I would prescribe in a workout. You could either cut it down to two sets of each circuit or cut one of the circuits all together. Comments: Overall, less “beach muscles,” more “big bang movements” and maybe less movements overall. Keep it simple and the chances of success will be much greater.