The MadMil Workout Plan
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I got a special request for the details of my workout plan. So here it goes.
All weighted exercises go like this:
Whatever weight, then plus 10, then plus 5, then minus 15 or 20 from the starting weight.
Day 1 - Weights
(In no particular order really but mostly this order)
-
Bench
Abs
Pullover Machine
Lower Back
(I don’t know what it’s called but) sitting up, back straight, arms outstretched and pull them inwards (I’ll find out what it’s called Wednesday)
Curls
Triceps
End
Drink plenty of water
Day 2 - Cardio
-
Walk one lap
Run one lap
Walk 1/2 lap
Run 2 laps
Walk 1 lap
Repeat one time
Sprint one straightaway
Walk one curve
Sprint one straightaway
Walk one curve (or more)
End
Drink plenty of water
Day 3
-
Repeat Day 1
Day 4
-
Repeat Day 2
Day 5
-
Repeat Day 1
Day 6
-
Repeat Day 2
Day 7
-
Rest
Results
- Do it for 3 weeks straight and you’re addicted.
Do it for 4 weeks and you notice a definite difference.
Do it for 6 weeks and you get coworkers asking you about your workout.
Remarks
-
Take any day off that you want. But know for the rest of the week, you’re working out everyday.
If you’re using a treadmill, then you probably won’t be doing sprints but you can do everything else.
If you have any suggestions or improvements, give them to me.
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Hey! I looked at this to get some suggestions for my weight lifting. That one machine you descirbed sounds like the row thingie, but I forget the proper name. We’ll see how this goes
I don’t think it’s a rowing machine. The arms are straight out to your sides and you bring your hands together like you’re clapping them and your arms are still straight. It works your chest and shoulders. I don’t know why I don’t just look at the name of the machine.
I’ve also updated my workout plan significantly since I’ve posted it here. I’ll update soon.
[...] I’ve been doing it for about 4 weeks now and I definitely see results. It’s a huge difference from the one I posted last year. [...]