An OCRADDICT’s 7 Day Workout Routine

Routine 1 – Standard Workout:

This is old faithful… when I don’t know what to do, this routine is the one I go to. While very basic, it hits many of the major muscles and with slight variations, it can really help break you out of the workout slumps. Once you cycle through this for some time, substitute the last set repetition count for 20-30 reps at a lower weight. Next routine cycle, substitute all sets with 20-40 rep variations at low weights.

Day 1 (Saturday) Chest and Triceps

Standard Bench Press – 4 sets @ 10-12 reps
Incline Press* – 4 sets @ 10-12 reps
Peck Deck – 4 sets @ 10-12 reps
Decline Press** – 4 sets @ 10-12 reps

SUPERSET
Push Ups – 4 sets @ 10-12 reps
Chest Dips – 4 sets @ 15-20 reps

Tricep Extension – 4 sets @ 10-12 reps
Tricep Kickbacks – 4 sets @ 10-12 reps
Tricep Dips (between benches with weight added) – 4 sets @ 15-20 reps
Skull Crushers*** – 4 sets @ 10-12 reps

* Substitute with incline dumbbell press
** Substitute with cable fly
*** Substitute with close grip bench press

Day 2 (Sunday) Back & Biceps

Note the flames on the EZ Curl bar… they make it 10% heavier.

Pullup – 4 sets @ 10-12 reps
Seated Row – 4 sets @ 10-12 reps
Back Extensions– 4 sets @ 10-12 reps
Lat Pushdown – 4 sets @ 10-12 reps
Lat Pulldown (behind the neck) – 4 sets @ 10-12 reps

EZ Bar Curl – 4 sets @ 10-12 reps
Hammer Curl – 4 sets @ 10-12 reps
Pronated Curl – 4 sets @ 10-12 reps
Preacher Curl – 4 sets @ 10-12 reps
Zottman Curl – 4 sets @ 10-12 reps

Day 3 (Monday) Cardio

5 Mile Run up Janes Chapel Rd* Janes Chapel Rd is a road that navigates me through a mountain. From stop sign to stop sign is 2.5 miles, then turn around and run back.

Distance 5.06 Miles
Elevation Gain: 777ft

*Substitue with elliptical machine in winter, Performance – Hill Climb full hour, 10,200 strides

Day 4 (Tuesday) Shoulders, Legs, Cardio

Military Press– 4 sets @ 10-12 reps
Front Raise – 4 sets @ 10-12 reps
Side Raise– 4 sets @ 10-12 reps
Cuban Press – 4 sets @ 10-12 reps
Shrugs – 4 sets @ 10-12 reps
Upright Row – 4 sets @ 10-12 reps

Calf Raises – 4 sets @ 12-15 reps
Squats – 4 sets @ 12-15 reps
Leg Extensions – 4 sets @ 12-15 reps

Tae Kwon Do – 1 Hour

Day 5 (Wednesday) Cardio

5 Mile Run up Janes Chapel Rd* Janes Chapel Rd is a road that navigates me through a mountain. From stop sign to stop sign is 2.5 miles, then turn around and run back.

Distance 5.06 Miles
Elevation Gain: 777ft

*Substitue with elliptical machine in winter, Performance – Hill Climb full hour, 10,200 strides

Day 6 (Thursday) Cardio

Tae Kwon Do – 1 Hour
Judo – 1 Hour

Day 7 (Friday) Cardio

Tae Kwon Do – 1 Hour INTENSE