For as long as I’ve had this blog I don’t think I’ve once talked about my own workouts. Sure, I’ve talked about things that I used to do and I’ve even created some workouts specifically for the website but they aren’t what I do on a regular basis.
Overtime, I’ve tweaked my workout routine until I found something that I really liked. It’s not that my old workout routine wasn’t working. It’s more like I realized that I don’t have to over complicate exercises to see great results.
You don’t have to spend hours in the gym, unless you want to.
You don’t even have to use a gym if you don’t want.
All you need is some weights and determination to get the job done. And so I simplified my workouts compared to what I used to do a couple of years ago and I find it works really well for me. I’m in and out of the gym within an hour and I love it.
I know how it is when you just start and you have no clue what to do, so maybe this can give you some ideas.
If you’re interested in knowing what I do when I work out at home you should take a look at My Current At Home Workout Routine.
My Slim Thick Gym Based Workout Routine
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Let me start by explaining that although I have a general structure of how my week goes, I don’t always do the same exercises every week because for me that’s boring. Sometimes I like to switch up the specific exercises that I do just like you would switch up the foods you eat every day. I do however have a certain structure around my workouts. Along with that I have some staple exercises that I will always keep in my routine and that’s what I want to show you.
I typically work out 4 – 5 days a week at the gym. I like doing 4 days because 3 doesn’t seem like enough for me and the last time I was doing 5 days a week every week I burned out. So now I only do 5 if i feel like I didn’t get that great of a workout earlier in the week or if I’m just feeling saucy and want to put some more work in.
But in general my days are split up something like this:
Monday: Pull Day
Monday’s for me is the day that sets the tone for the rest of the week. In the past my leg days have always been on Monday’s and now it just doesn’t interest me to do that first anymore. Mainly because I was so focused on training legs and that more often than not I would end up skipping upper body workouts. I can’t tell you how many times I skipped out on working on my back and then later feeling bad about it.
So to stop that completely I’ve changed my Monday’s from Leg Day to a Pull Day.
Pull day just means I focus on exercises that require me to pull a weight towards my body. Those exercises are all geared towards your back and your biceps. I’ve learned that if start my week like this it makes all the difference on me not flaking on training my upper body again.
Some of my favorite exercises to do on this day are:
- Seated Row 4 sets of 12 reps
- Lat Pull Down 4 sets of 12 reps
- Bent Over Barbell Row 4 sets of 12 reps
- Barbell Bicep Curls 4 sets of 10 reps
- Cable Bicep Curls 4 sets of 10 reps
Tuesday: Leg Day
Leg day! So it’s funny because this used to be one of my favorite days but now it’s my second favorite. Back day is definitely my favorite now. But that’s besides the point. I like to train legs twice a week to make sure I hit them really well. Especially because I want to have strong proportionate legs.
Before my leg days I always activate my glutes . By that I mean I use my resistance band and do some glute focused exercises to warm up before I do my full workout. Activating your glutes before doing other leg exercises is so important if you want your butt to grow. It makes it easier to feel your glute muscles working when doing exercises that use more weight, rather than only feeling your leg muscles working.
Some exercises that I use to activate my glutes are:
- Banded Side Steps 3 sets of 30 reps
- Donkey Kicks 3 sets of 15 reps each leg
- Banded Clams 3 sets of 15 each legs
Afterwards, my leg days tend to go something like this:
- Barbell Back Squats 5 sets of 10 reps
- Deadlifts 4 sets of 12 reps
- A mixture of various leg exercises like leg curls, goodmornings, lunges, etc.
I love yoga. I always have and always will. It helps me relax and work on my mobility, flexibility, strength and it’s just amazing. I hardly ever take classes although those are great too. But on most days I just prefer to move at my own pace and cater to what my body needs at that moment.
Related post: 10 Minute Rejuvenating Morning Yoga Routine
For instance if my legs or back feel tight I’m going to focus on doing poses that help stretch those areas. If I want to work on my strength I’ll do some arm balances. My set up consists of some soft or earthy smelling candles, low lights and peaceful music. It gives a nice serene vibe.
I’ll usually meditate after I’m done to top it all off.
Thursday: Push Day
If you didn’t already know, working on your chest, triceps, and shoulders go really well together. All of the upper body movements that push weight away from you work those muscles. I’ve always paired them together since day 1 and I don’t think that it’s going to change any time soon.
I normally do chest first with some shoulder work in between, and then work on my triceps towards the end. Each push day I do at least 2 exercises for each muscle. Since I love the look of nice shoulders, I try to never skip this day.
Some exercises that I love to do for push day are:
- Inclined Chest Press 4 sets of 10 reps
- Inclined Push Ups 4 sets of 10 reps
- Frontal Plate Raises 4 sets of 10 reps
- Side Dumbbell Raises 4 sets of 10 reps
- Tricep Extensions 4 sets of 12 reps
- Tricep Kickbacks 4 sets of 12 reps
Friday: Leg Day
Well it’s my last training day and I like to end if off with a bang before the weekend. I like my last leg day to really be more like a glute focused day. So I always start it off the same as before with resistance band glute activation. I normally do the same glute warm up exercises that I do on Tuesdays. Then of course I do squats and deadlifts as well because you can’t leave out the staple compound exercises. But after the basics, I love doing things that really focus on my glutes.
Here’s what my glute focused leg days look like:
- Barbell Back Squats 5 sets of 10 reps
- Deadlifts 4 sets of 12 reps
- Hip Thrusts 4 sets of 10 reps
- A mixture of glute focused exercises like single leg hip thrusts, hip abductions, squat pulses, glute extensions, and more!
So that’s it for ya! My Saturday’s and Sunday’s are for yoga, meditation, and relaxation. If you like that set up definitely try it out for yourself and let me know what you think. I’ve tried doing a different routine a few times, I’ve even tried only doing full body workouts but this is what I love the most.
What’s your routine like? Leave a comment and let me know!
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