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Fitness, Workout

Evil’s Workout Plan – September 2014

Evil’s Workout Plan – September 2014

  • September 1, 2014 2:54 pm
  • 4 comments

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Author evilcyber visit my website

I recovered from the two weeks off last month and here’s what my September workouts will look like!

Back On Track!

After the break I had to take last month I can now report being full back into swing.

Most lifts improved, but dumbbell curls are back on the menu, despite my misgivings about them last month.

Evil’s Current Workout Plan (September 2014)

DayBody PartExerciseSetsRepetitions
Monday
Chest, Triceps, Abs
Weighted Wide Push-Ups36 – 12 (5 – 8)
Dumbbell Pullovers36 – 12
Incline Flyes36 – 12
Close-Grip Bench Presses36 – 12
Lying Triceps Extensions36 – 12
Triceps Kickbacks36 – 12
Crunches36 – 12
TuesdayCardio, 60 minutes
Wednesday
Back, Biceps, Abs
Weighted Pull-Ups36 – 12
Barbell Rows36 – 12
Barbell Pullovers36 – 12 (5 – 8)
Dumbbell Curls36 – 12
Concentration Curls36 – 12
Chin-ups3To failure
Lying Leg Raises36 – 12
ThursdayCardio, 60 minutes
Friday
Shoulders, Legs, Abs
Dumbbell Shoulder Presses36 – 12
Rear Delt Rows36 – 12
Lying Side Raises36 – 12
Hack Squats36 – 12
Good Mornings36 – 12
Crunches36 – 12
SaturdayRest
SundayRest

 
ExRx links still to the exercises waiting to be filmed.

Mondays Explained

The best thing about last plan’s Mondays was: they worked. So they stay as they are.

Wednesdays Explained

The pull-ups that had stalled last month now see progress again, thanks to a combination of low rep and drop sets. No, not in the same workout. For drop sets I did them weighted, then reduced the weight until ending up with body weight only. Low rep was three sets, each with more weight than usual and not going above 5 reps per set.

The barbell pullovers, who probably suffered a bit from the dumbbell pullovers preceding them on Mondays benefited from alternating between low to normal range sets. Although it could of course be that the two weeks break took their toll and they’d have progressed anyway.

The barbell curls I switched again for dumbbell curls because, well, I felt a bit bored with barbell curls. I hope my forearms won’t mind.

Fridays Explained

One reader remarked about my last plan that I don’t do a lot of leg work. Which is correct and has a reason: what I do is all my knees can cope with. More and I run into serious knee pain. And no, that’s not because of bad technique, but due to the way my knees are built.

But the detailed comment from Mike gave me another idea: maybe I’ll try an additional leg exercise on Mondays. Unconventional but, hey, if it works, it works.

At the moment my shoulder problems are gone, but if they act up again, I’ll have to consider changes to Friday’s shoulder exercises.

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Latest Comments

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4 Comments

  1. Ivy says:
    September 2, 2014 at 9:58 pm

    happy you are back in form, EC! <3

    Reply
    • evilcyber says:
      September 3, 2014 at 4:35 pm

      Thank you! 🙂

      Reply
  2. Steve says:
    September 3, 2014 at 7:46 am

    Would they happen to be incline dumbbell curls?

    Reply
    • evilcyber says:
      September 3, 2014 at 4:37 pm

      Nope, just the regular standing kind. I still need to come up with a way of doing incline curls at home that allows full range of motion.

      Reply

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