The 90 Day Program - Day 1

So as a means of starting off, let me begin by saying this is not some hack fitness program off the Internet.  I call it the 90 Day Program because that’s how long I’ve given myself to hit my goals.   It’s not meant for anyone but me, however if it helps someone else by serving as a guideline, fantastic.

So the first thing I needed to figure out was a workout schedule that I could stick with.  When I first started exercising around January of 2008, I would use the excuse of work, social life, whatever to miss workouts.  This was counterproductive.  I needed a schedule where I felt like I was making progress (more than 3 times a week), I didn’t want to big of “rest gaps” (I get lazy easy), and I wanted something that left me social time.   This is what ended up coming together:

• Monday - Upper body
• Tuesday - Off / Cardio (walk, bike, swim, whatever.  Something light / different)
• Wednesday - Lower body
• Thursday - Upper body
• Friday - Off / Cardio
• Saturday - Lower body
• Sunday - Off

This schedule gives me two days between working the same muscle groups, variety (I’m bored easily), and best of all plenty of time on the weekends for social activities.  The important thing for me is that it also gives me “make up days” if  I don’t get enough sleep or I miss a day.

Today was day one, and here’s how it turned out:

Exercises	Primary Areas	Secondary Areas	Reps
Decline Crunches	Abs		25	24	17
Dumbbell Lateral Raises	Shoulders	Side	17 x 6	17 X 6	17 X 6
Front Cable Raise	Shoulders	Front	17 x 8	17 x 6	15 x 8
Lying Rear Deltoid Raise	Shoulders	Rear	15 x 6	15 x 7	12 x 10
Incline Dumbbell Bench press	Chest	Triceps, shoulders	30 x 6	30 x 6	30 x 5 20 x 4
Bench Press	Chest	Triceps, shoulders	105 x 7	105 x 6	95 x 6
Cable Shrug	Traps	Shoulders	75 x 10	85 x 10	95 X 9
Dumbbell One Arm Triceps Extension	Triceps		15 x 6	15 x 5	13 x 7
Reverse Grip Triceps Pushdown	Triceps		35 x 9	40 x 7	40 x 7
Hammer Curls	Biceps	Forearms	30 x 6	30 X 6	30 x 5
Standing Bicep Cable Curl	Biceps	Forearms	60 x 7	60 x 5	55 x 7

Approximate time: 2 hours.  Now… shower/sleep.  I’m pooped!