The 10 Week Christmas Workout for Men.
Exercise
Posted on October 17, 2014 by Kate Halsall
Want to look good in that Christmas Onesie?!
As with the article I found on onsies, looking good for Christmas is not just a female thing. We know just from speaking to our personal training clients that the men amongst you equally want to look good in preparation for the festive season. And whilst I hate that countdown to Christmas, let’s face it people, it’s only 10 weeks away so there’s no better time than to start our 10 week Christmas workout for men!
This week’s blog focuses on the intensity and type of exercise that you should be doing; but of course it’s not just exercise that you need to get nailed – as you’ll see from our other blogs this and previous weeks, it’s all about your diet too.
If you’ve got the time to train at 4-5 days a week, why not change things up a little and try a split training plan to get you in shape for those all important social occasions! By focusing on specific body parts and varying your rep range, tempo, incline and weights, you will see a change in physique. One such example is listed below, with the exercises listed below that. Start with 3 sets of between 8-12 reps for your big muscle groups and 2 sets of 8-12 reps for the smaller muscle groups for hypertrophy (increased muscle mass).
Day 1 – Chest & Back
Day 2 – Legs
Day 3 – Rest
Day 4 – Arms & Shoulders
Day 5 – Cardio
Day 6 – Rest
Day 7 – Core
Chest & Back
1a. Dumbbell Incline Bench Press
1b. Lat Pull Down
2a. Dumbbell Pec Flyes
2b. Bent over Barbell Rows
3a. Press Ups
3b. Pull Ups
Lower Body
1a. Walking DB Lunges
1b. Stability Ball Hamstring Bridge
2a. Wall squat holding weight plate
2b. Deadlifts
3a. Weighted Knee Drives
3b. Barbell Squats
Arms & Shoulders
1a. Barbell Clean & Press
1b. Kettlebell Upright Row
2a. Bicep Curls
2b. Overhead DB tricep extensions
3a. Bicep “21s”
3b. Seated DB shoulder press
Cardio
It’s time to HIIT! Adding High Intensity Interval Training to your programme will help you to burn fat. Why not try hill sprints or rowing intervals?
Core
1a. Hanging Leg Raises
1b. Cable Wood Chops
2a. DB Renegade Row
2b. Barbell Roll Outs
3a. TRX Tucks
3b. Russian Twists
Give it a go and have fun! If you have any questions about any of the exercises, just ask one of our personal training team.