February 2013 Weightlifting Workout

Angela and I have been enjoying our home workout equipment a lot. We love the fact that all we have to do to get a good workout is walk down to the garage and put in the effort.

For the first four weeks of this year, we eased ourselves into a regular weightlifting program. We chose to do this because we had each taken a bit of time off from weightlifting. Now, we’re ready to ramp things back up and are excited to dial up the effort a bit over the next month. So, if you’re interested, here’s the weightlifting program we’re doing in February (where our workouts differ, Nick’s stuff is listed after the pipe character). We’ll be doing cardio separate from this program.

Monday – Legs

  • Jump Rope (3 x 100 skips)
  • Bodyweight Squat (20)
  • Lunges (3 x 10 each leg)
  • Squats (6 x 10) | Squats (3 x 10), Front Squats (3 x 10)
  • Plie Squats (3 x 10) | Overhead Squats (3 x 10)
  • Kettlebell Swings (3 x 15)
  • Single Leg Kettlebell Deadlift (3 x 12)
  • Romanian Deadlift (3 x 12)
  • Angela Only – Bench Step Ups (3 x 10)

Tuesday – Chest & Triceps

  • Jump Rope (3 x 100 skips)
  • Pushups (100 total) | Wide Pushups (4 x 20), Pushups (4 x 20)
  • Bench Press (3 x 12)
  • Dumbbell Flye (3 x 12)
  • Standing Crossbody Dumbbell Flye (3 x 12)
  • Dips (3 x 8) | Dips (3 x 20)
  • Skullcrushers (3 x 10)
  • Tricep Kickbacks (3 x 12) | Narrow Pushups (4 x 20)

Wednesday – Back & Biceps

  • Jumping Jacks (3 x 25)
  • Chin Ups (4 x 5) | Chin Ups (4 x 10)
  • Deadlifts (4 x 15) | Deadlifts (4 x 10)
  • Reverse Rows (3 x 8) | Pull Ups (3 x 10)
  • Barbell Rows (3 x 10)
  • T-Bar Row (3 x 10)
  • Dumbbell Row (3 x 10)
  • Dumbbell Curl (3 x 10)
  • Dumbbell Concentration Curl (3 x 10)
  • Barbell Curls (3 x 10) – Nick Only

Thursday – Legs

  • Jump Rope (3 x 100 skips)
  • Bodyweight Squat (5 x 20)
  • Lunges (3 x 10)
  • Squats (3 x 12)
  • Plie Squats (3 x 15) | Front Squats (3 x 12)
  • Kettlebell Swings (4 x 15)
  • Single Leg Kettlebell Deadlift (3 x 12)
  • Romanian Deadlift (5 x 10)

Friday – Shoulders & Abs

  • Dynamic Shoulder Stretching Circuit
  • Clean & Press (3 x 12)
  • Dumbbell Press (3 x 10) | Snatches (3 x 10)
  • Dumbbell Arnold Press (3 x 10) Unilateral Kettlebell Shoulder Press (3 x 10)
  • Unilateral Side Lateral Raise (3 x 10) | Dumbbell Arnold Press (3 x 15)
  • Front Lateral Raise (3 x 10) | Unilateral Side Lateral Raise (3 x 10)
  • Crunches (3 x 20) | Front Barbell Raise (3 x 10), Unilateral Kettlebell Upright Row (3 x 10)
  • Hanging Knee Raise (3 x 15) | Crunches (3 x 20)
  • Twisting Sit Ups (3 x 10) | Hanging Knee Raise (3 x 15)
  • Planks (4 x 45 seconds) | Twisting Sit Ups (3 x 10)
  • Side Crunches (3 x 12) | Planks (3 x 45 seconds)

Weekend

Saturday is an active rest day. I just got a new bike, so I’m probably going to want to ride all over the place with Angela. Sunday we are going to do yoga together. Hopefully that will make me more flexible.

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