Sheri’s Workouts: MIX ‘n MATCH

Posted on August 17, 2010 by


A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.

Once you get some weight room experience under your belt and completely understand what you are doing, and WHY – then you can start practicing learning to train intuitively.  That means, when you step in to the weight room, you do what feels right to your body that day.  What feels right over the course of the workout may change.  You might hit the weight room thinking you don’t got much and then you’re 30 minutes in and BAM next thing you know you’re beating your last best on the squat rack.  You never know.  Anything can happen.

This workout allows for that kind of flexibility.  Decide which body parts you feel like going after, and then choose 2 exercises of the four offered for that bodypart.  Per workout, choose 2 big and 1 small body part, and do each for four sets of 12-15 reps.  If you feel like going heavy, drop that to four sets of 8-10 reps.  REALLY heavy?  Then go four sets of 5-8 reps.  Warm up 10-15 minutes before starting.  Take 60 second rests between sets; 90 seconds if you’re going heavy.  Use the first set as a warm up set per body part, and go 20 reps to get the blood pumping to that muscle.  Prime it.  Then work it with the remaining 3 sets.

Chest: Bench press, Dumbbell Flies, Incline Bench Press, Pushups

Back: Chin ups, Barbell or cable rows, Dead lifts, Lat Pulldowns

Thighs: Squats, Straight-legged Dead lifts, Weighted Lunges, One Legged Squats

Shoulders: Military Press, Bent-Over Lateral Raise, Side Lat Raises, Front Lat Raises

Biceps: Barbell Curls, Dumbbell Hammer Curl, Cable Curls, Alternating Dumbbell Curls

Triceps: Skull Crushers (or lying tri extension), Seated French Press, Bench Dips, Cable Push downs

Calves: Alternating One Legged Calf Raises (off a block),  Machine Calf Raises, Standing Calf Raises (weighted), Barbell Calf Raises (off a block)

Traps: Dumbbell Shrugs, Barbell Shrugs, Farmers Walk, Upright Barbell Row

Do this workout, varying body parts, 3 to 4 times/week so that you hit all the parts.  Then change it up the next week.  Make every workout different over the course of a month.