The 1.5 Hour Routine*

Here is a decent 1.5 hour general workout routine. It touches on upper upper body strength, some cardio and some flexibility aspects of fitness as well. I'd say it could go about 3 days per week with an active rest day between each workout.

A subjective but quite useful way to determine and designate resistance load (how hard the weight is for you to lift) is by the perceived effort it takes to lift-push-pull it. Classified on a scale of 1 to 5, it looks like this:

L1 extremely light weights - very easy effort
L2 light weights - easy, but still work involved
L3 moderate weights - workin, can do 15-22+ reps
L4 heavy weights - hard to go past 10-12 reps
L5 extremely heavy weights - can manage 6-8 reps but no more


For this routine, the repetition pace (how fast you push or pull the weights) is fairly brisk in the first 2 sets for developing the "power" (sudden burst) response in the muscles.

The pace slows somewhat in the last set to avoid injury while lifting the heavier "Level 4" weights. The last set is therefore primarily developing the general "strength" response in the muscles.

The strength routine is called "compound circuit sets". It is a combination of "compound sets" (which are back to back exercise sets working like muscle groups) and "circuit training" (doing consecutive sets with short rests in between and alternating opposing muscle groups in each set). Increase rest times to 1+ minute as weight is added - particularly in the last set.


STRENGTH

SET # 1 ("warm up" set)

5 min sauna with general warm up movements - 30 second rest.

5 min fast rowing machine - 30 second rest.

50 incline sit ups - 30 second rest.

25 bench presses L2 (level 2 = "light" weights) - 30 second rest.

20 tricep cable presses L2 - 30 second rest.

15 shoulder side lateral raises L2 - 30 second rest.

20 wide grip two cable pull downs (each arm) L2 - 30 second rest.

20 sitting cable rowing pulls (both arms together) L2 - 30 second rest.

5 min sauna with warm up movements.

30 second rest.

Note, you have actually just completed 2 "regular" sets of resistance training.

SET # 2

50 incline sit ups - 30 second rest.

20 bench presses L3 (level 3 = "moderate" weights) - 30 second rest.

16 tricep cable presses L3 - 30 second rest.

15 shoulder side lateral raises L3 - 30 second rest.

20 wide grip two cable pull downs (each arm) L3 - 30 second rest.

20 sitting cable rowing pulls (both arms together) L3 - 30 second rest.

30 stationary "farmer walk" lifts to improve grip L3 - 30 second rest.

5 min sauna with warm up movements.

30 second rest.

You have now completed 4 total sets of resistance training.

SET # 3

50 incline sit ups - 30 second rest.

12 bench presses L4 (level 4 = "heavy" weights) - 1 min rest.

12 tricep cable presses L4 - 1 min rest.

18 shoulder side lateral raises L3 - 1 min rest.

20 wide grip two cable pull downs (each arm) L4 - 1 min rest.

14 single cable rowing pulls (both arms together) L4 - 1 min rest.

30 stationary "farmer walk" lifts to improve grip L3 - 1 min rest.

5 min sauna with warm down movements.
1 min rest.


You have now completed 6 total sets of strength training! Get ready for cardio. Replenish your glycogen with a carb protein solution and take your time transitioning from the strength to cardio segments.



CARDIO

Take your choice of which type of cardio you want to do. I like the steep inclined elliptical trainer or a stair master myself. In this case lets use a recumbent (reclined) stationary bike for now. Use the correct HR zones listed *below.


start..

2 minutes basic fitness zone 70-75% MHR

10 minutes aerobic endurance zone 75-85% MHR

:45 interval anaerobic lactate zone 85-90% MHR

1:15 basic fitness zone 70-75% MHR

:45 interval anaerobic lactate zone 85-90% MHR

1:15 basic fitness zone 70-75% MHR

:45 interval anaerobic lactate zone 85-90% MHR

1:15 basic fitness zone 70-75% MHR

:45 interval anaerobic lactate zone 85-90% MHR

1:15 basic fitness zone 70-75% MHR

:45 interval anaerobic lactate zone 85-90% MHR

4:15 basic fitness zone 70-75% MHR

..stop

Total time on bike = 25 minutes

FLEXIBILITY

Stretch for 10 minutes. Be thorough in your flexibility exercises (do a search) as this is an essential component to any fitness routine.

END OF ROUTINE..


Total time in gym aprox 1.5 hours (maybe more like 1:40?)

Now go replenish your carbs and protein with some post workout nutrition.


*
zone 1) warm up/cool down zone 60-70% of MHR
zone 2) basic fitness zone 70-75% of MHR
zone 3) aerobic endurance zone 75-85% of MHR
zone 4) anaerobic lactate AT-LT zone 85-90% of MHR
zone 5) anaerobic speed zone 90+% of MHR

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