Kyp's Exercise Regimen
 

A lot of people seem to ask in here "how much is enough" or..... "is there too much?" or other various questions.

Everyone should exercise at a level they are comfortable with, however when asking "is there too much...." remember to use common sense.

There are athletes who exercise as a JOB. Like.... 8 hours a day. They don't appear to die,,, ergo exercising a lot will not kill you.

In any case this is my current regimen.

I cycle 3 days for the five day week, so it goes Day 1 Day 2 Day 3 Day 1 Day 2 ( weekend ) Day 3 Day 1 Day 2 etc.....

Day 1 : ( 10 minute Elliptical Machine Warm up - 100 cals - 1 mile )
Seated Cable Rows - 4 sets - 8 - 11 reps
Dumb Bell Shoulder Press - 4 sets - 8-11 reps
Lat Pull Downs - 4 sets - 8-11 reps
High Cable Pull ins - 4 sets - 8 - 11 reps
Standing Cable Curls - 4 sets - 8-11 reps
Kneeling Stiff Arm Pullover - 4 sets - 8 - 11 reps

Two Hours Elliptical Cardio Machine Target Calorie Burn 1600 cals - 11 miles

Day 2 - ( 10 minute Elliptical Machine Warm up - 100 cals - 1 mile )
Free Weight Leg Press - 4 sets - 8 - 11 reps
Cable Torso Rotation - 4 sets - 8 - 11 reps
Hanging Knee Raises - 4 sets - 8 - 11 reps
Rotary Calf - 4 sets - 8 - 11 reps
Unilateral Bench Squat - 4 sets - 8 - 11 reps
Situps with Rotation - 4 sets - 8 - 11 reps
Calf Raises - 4 sets - 8 - 11 reps
Ab Crunch Machine - 4 sets - 8 - 11 reps
Oblique Rotation Machine - 4 sets - 8 - 11 reps

Two Hours Elliptical Cardio Machine Target Calorie Burn 1600 cals - 11 miles



Day 3 ( 10 minute Elliptical Machine Warm up - 100 cals - 1 mile )
Barbell Incline Bench - 4 sets - 8 - 11 reps
Dumb Bell Decline Bench - 4 sets - 8 - 11 reps
Pec Machine (Flys) - 4 sets - 8 - 11 reps
Stiff Leg Deadlift - 4 sets - 8 - 11 reps
Dips - 4 sets - 8 - 11 reps
HIgh Cable Tricep Extension - 4 sets - 8 - 11 reps
Prone Leg Curls (Hamstrings) - 4 sets - 8 - 11 reps

Two Hours Elliptical Cardio Machine Target Calorie Burn 1600 cals - 11 miles


Saturday

Two Hours Elliptical Cardio Machine Target Calorie Burn 1600 cals - 11 miles


Sunday

Two Hours Elliptical Cardio Machine Target Calorie Burn 1600 cals - 11 miles

( side note - Since abs only fall twice during the week, I do the Ab Machine and Oblique Machine on Saturday or Sunday, depending on which day is needed to give me one day between ab days. I do not like doing them only twice a week, so I sneak a third one in on the weekend. )

I worked into this over a period of a month before I got comfortable back at this level of exercise.