ASK ANDY: Can I Copy Your One Week Exercise?

March 21, 2022


I can’t inform you what number of occasions I’ve heard this through the years. I perceive it — individuals are well-intentioned and I consider they imply that they’ll truly strive. However my response is at all times the identical: “Let’s be actual. No, you received’t.”

I don’t say that out of vanity or pondering that no person else can decide to my way of life. Slightly, they shouldn’t strive. My targets 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. Nonetheless, I do consider that every of us can create the time and self-discipline to chase after our personal private targets.

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

  • WHAT: Every day I do two exercises: The primary is an early morning circuit-based power 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, typically whereas answering emails.
  • WHY: As a result of winter in Chicago is miserable! I wanted to create a great old style high-volume, muscle-pumping workout routine to be some strong iron-therapy this winter. And, in truth, I’m nonetheless working as an actor as a part of my “five-to-nine” life, and I have to look a sure manner in entrance of the digicam.Lastly, my health aim has advanced from the earlier wants as an expert soccer participant, martial artist, and police officer, to now being extra of an old-guy mission: to be stronger than the quick guys and sooner than the sturdy guys… This routine checks all of the bins!
  • 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 implies you retain transferring your entire exercise. Between rounds, I bounce on a treadmill and run two minutes. This retains my coronary heart fee up and helps me burn fats, but additionally permits for sufficient time for the day’s focused muscle teams to get better 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 manner
    4. Pushup: 5 x 20
    5. Band monster stroll: 5 x 10 every manner
    6. Frog hops core: 5 x 12
    7. Band hamstring curl: 5 x 10 every leg

Sunday: soccer, further cardio, stretching, enjoyable



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