This was my actual workout before I started training for the traithlon that I’m doing later in the summer in 2007. Remember that part of getting into the shape that you want takes three things - proper exercise, proper diet and proper rest. A few things to understand…

• First thing to understand, I have been working out for years and even though I let myself go about four years ago, most people couldn’t tell and it was only for 6 months or so.
• Also understand, I don’t have a lot of time in my day to work out but make no mistake, you don’t have to sit in a gym for three hours a day to get in shape. My longest workout, including abs and cardio is an hour and 15 minutes. Five of my weekly workouts are an hour or less including abs and cardio.
• I do everything in modified compound supersets. So I do everything in groups. Monday and Thursday I do chest and back, Tuesday and Friday I do arms and Wednesday and Saturday I do shoulders and legs. Example – I do the first exercise (back) rest 90 seconds then do the second exercise (chest). Then it is 90 seconds before I am back to the first. I will keep that consistent all the way through the workout even when changing exercises. I always try to keep the rest to 90 seconds.
• I work out six days a week but four of those workouts could be deemed more toning days (Tuesday, Wednesday, Friday and Saturday) while two would be considered muscle building days (Monday and Thursday).
• Once I start the workout on the toning days, I never rest between sets or even exercise changes for more than 90 seconds. You will find that way that you can keep your heart rate up and you will work up a good sweat.
• My muscle building days are heavier weights, five to eight reps and also the only day I use a barbell.
• In contrast, my toning days are 13 – 15 reps, lighter weight (lighter but not light) and all dumbbell work to work the smaller muscle groups with the balancing factor of the workout.
• Finally, understand that my workout changes every two to three weeks. It changes from the amount of reps, the actual exercises, the amount of weight and the time distance and speed of the of the cardio work. It may change very little and it may change a lot. You have to change and variate your workout so you can prevent yourself from hitting a plateau and losing the effect of your workouts.

Monday

Cardio – 2.5 to 3 miles
Abs – 150 reps

BackDumbbell Rows, 5 – 8 Reps, 3 Sets
Wide Gripped Pull downs, 5 – 8 Reps, 3 Sets
Seated Low Pulley, 5 – 8 Reps, 3 Sets
Single Arm Rows, 5 – 8 Reps, 3 SetsChestBench Press, 5 – 8 Reps, 3 Sets
Incline Dumbbell Press, 5 – 8 Reps, 3 Sets
Chest Dips, 5 – 8 Reps, 3 Sets
Incline Dumbbell Flys, 5 – 8 Reps, 3 Sets

Tuesday

20 / 40’s
Duration 8 Minutes
Run 40’s from one end to the other with 30 seconds rest.
As you improve, drop your rest times by 5 seconds

5 Minute Break

Run 20’s from one end to the other with 20 seconds rest. As you improve, drop your rest times by 5 seconds

BicepDumbbell Curls, 13 – 15 Reps, 3 Sets
Hammer Curls, 13 – 15 Reps, 3 Sets
Reverse Curls, 13 – 15 Reps, 3 Sets
Cable Curls, 13 – 15 Reps, 3 Sets

Tricep

Lying Dumbbell Extensions, 13 – 15 Reps, 3 Sets
Hand Up Cable Pulldowns, 13 – 15 Reps, 3 Sets
Cabled Push Downs, 13 – 15 Reps, 3 Sets
Machine Pushdowns, 13 – 15 Reps, 3 Sets

Wednesday

Cardio – 2.5 to 3 miles
Abs – 150 reps

Leg Press, 13 – 15 Reps, 3 Sets
Stiff Legged Dead lifts, 13 – 15 Reps, 3 Sets
Hamstring Curls, 13 – 15 Reps, 3 Sets
Dumbbell Shoulder Press, 13 – 15 Reps, 3 Sets
Upright Rows, 13 – 15 Reps, 3 Sets
Bent-over Lateral Raises, 13 – 15 Reps, 3 Sets

Thursday

Run the sloping hill in front of my house.
Run up, jog down or run up and walk down.
Duration = 20 minutes

Back Dumbbell Rows, 13 – 15 Reps, 3 Sets
Wide Gripped Pull downs, 13 – 15 Reps, 3 Sets
Seated Low Pulley, 13 – 15 Reps, 3 Sets
Single Arm Rows, 13 – 15 Reps, 3 Sets
ChestBench Press, 13 – 15 Reps, 3 Sets
Incline Dumbbell Press, 13 – 15 Reps, 3 Sets
Chest Dips, 13 – 15 Reps, 3 Sets
Incline Dumbbell Flys, 13 – 15 Reps, 3 Sets

Friday

Cardio – 2.5 to 3 miles
Abs – 150 reps

BicepIncline Dumbbell Curls, 5 - 8 Reps, 3 Sets
Hammer Curls, 5 - 8 Reps, 3 Sets
Reverse Curls, 5 - 8 Reps, 3 Sets
Cable Curls, 5 - 8 Reps, 3 Sets
TricepsOverhead Dumbbell Extensions, 5 - 8 Reps, 3 Sets
Hand Up Cable Pulldowns, 5 - 8 Reps, 3 Sets
Cabled Push Downs, 5 - 8 Reps, 3 Sets
Machine Pushdowns, 5 - 8 Reps, 3 Sets

Saturday

Squats13 – 15 Reps, 3 Sets
Shoulder Supersets w/ Dumbbells – 3 sets
Set = 8 military press, 8 fly’s, 8 bent-over fly’s, 8 front raises, 8 rows, 8 military press

Sean Adams does not provide medical advice. For any medical problems, a physician should be consulted prior to using any services provided by Sean Adams. The services provided by Sean Adams and/or his associates do not represent any form of physical therapy nor specific, individual, sports medicine approaches.