Evil’s Workout Plan – September 2014
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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)
| Day | Body Part | Exercise | Sets | Repetitions |
|---|---|---|---|---|
| Monday | ||||
| Chest, Triceps, Abs | ||||
| Weighted Wide Push-Ups | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Pullovers | 3 | 6 – 12 | ||
| Incline Flyes | 3 | 6 – 12 | ||
| Close-Grip Bench Presses | 3 | 6 – 12 | ||
| Lying Triceps Extensions | 3 | 6 – 12 | ||
| Triceps Kickbacks | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Tuesday | Cardio, 60 minutes | |||
| Wednesday | ||||
| Back, Biceps, Abs | ||||
| Weighted Pull-Ups | 3 | 6 – 12 | ||
| Barbell Rows | 3 | 6 – 12 | ||
| Barbell Pullovers | 3 | 6 – 12 (5 – 8) | ||
| Dumbbell Curls | 3 | 6 – 12 | ||
| Concentration Curls | 3 | 6 – 12 | ||
| Chin-ups | 3 | To failure | ||
| Lying Leg Raises | 3 | 6 – 12 | ||
| Thursday | Cardio, 60 minutes | |||
| Friday | ||||
| Shoulders, Legs, Abs | ||||
| Dumbbell Shoulder Presses | 3 | 6 – 12 | ||
| Rear Delt Rows | 3 | 6 – 12 | ||
| Lying Side Raises | 3 | 6 – 12 | ||
| Hack Squats | 3 | 6 – 12 | ||
| Good Mornings | 3 | 6 – 12 | ||
| Crunches | 3 | 6 – 12 | ||
| Saturday | Rest | |||
| Sunday | Rest | |||
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.
Tags: bodybuilding, ec, evilcyber, home workout plan, strength training, workout
4 Comments
happy you are back in form, EC! <3
Thank you! 🙂
Would they happen to be incline dumbbell curls?
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.