My First Week, and Probably Weekly Workout Routine on TheoFit Cut

Saturdays can mean many things. Mine usually mean a day off to recharge and refresh in various ways. This is often through reading, which is what is mostly on tap for today.

It can also mean letting my body recover from the week, something I need after going back to a more strenuous workout routine. I posted on this a few times already (here and here), and can’t promise this won’t be the last diet and exercise related post. On the other hand, I’ll try to not turn this into a fitness blog. At this point, I figure if you do workout, it should be interesting. If you don’t, it is a New Year and sometimes that’s when people give the old gym membership a go.

Anyway, since what I did this week will be fairly stable, I’ll probably only update each week if what is listed below changes radically in terms of exercises or weights involved. Normally, I would either do what’s on Friday below in two separate days (shoulders Thursday, arms Friday), but for me, combining them wasn’t all that difficult. Here’s how the first week went, and I’m looking forward to two rest days before tackling the next!

Monday

  • Chest Press (100 each arm) 5×5
  • Incline Chest Press (100 each arm) 5×5
  • Machine Fly (190) 5×5
  • Triceps Press (140) 4×10
  • Decline Dumbbell Fly (50 each arm) 4×10

Tuesday

  • Underhand Row (100 each arm) 5×5
  • Lat Pulldown (165) 4×10
  • Bent Over Row (90) 4×10
  • Seated Row (150) 4×10
  • Hammer Grip Pulldown (170) 4×10

Wednesday

  • Leg Press (250) 4×10
  • Quad Extension (110) 4×10
  • Calf Extension (350) 5×5
  • Leg Curl (110) 4×10
  • Squats (90) 5×5

Friday

  • Barbell Curl (60) 2×21
  • Skullcrusher (60) 2×21
  • Hammer Curl (45 each arm) 5×5
  • Shoulder Press (120) 5×5
  • Chin Raise (90) 5×5
  • Arnold Press (60 each arm) 5×5
  • Shoulder Fly (35 each arm) 5×5
  • Triceps Pulldown (90) 5×5
  • Overhead Cable Curl (40 each arm) 4×10
  • Bent Over Shoulder Fly (25 each arm) 5×10

Author: Nate

I'm an avid reader, musician, and high school Bible teacher living in central Florida. I have many paperback books and our house smells of rich glade air freshners. If you want to know more, then let's connect!

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