Your 5 Day, Weekly Gym Workout for September

L&L LA Gym Sesh Shoot 1 Nike Shirt, Shoes & Pants

WELCOME WELCOME WELCOME to the latest and greatest section of Love & Loathing Los Angeles I will from here on out, fondly refer to as “Burning Off the Burger.” I get a lot of questions from viewers and friends, but the one I seem to get the most frequently is something along the lines of “how do you eat all that fried food, dessert, and burgers all the time and stay thin.” Well ask and you shall receive friends, because I’m sorry to report it takes a lot of hard work. I am the poster child to “eat hard, work hard” and I’m happy to share with yous readers my monthly gym routines.

The plan: 5 day workout, roughly 1 hour to 1.5 hours at a time, each day is broken down by muscle group, it switches up every month to keep your interests peaked, and if you’ve got a gym membership and were looking for a routine… I’ve got your back. For the sake of not boring you to death or feeling overwhelmed by the routine if there’s an exercise you’re unsure of, simply google it. I’m an avid Muscle & Fitness Hers reader and when I came across something I didn’t understand like “back-left-leg-right-arm-tilted-shift-lunge-plank-squat” (that’s not a real thing don’t panic), I googled it and usually found a picture or a video that explained it. So there’s that, AND if you’re unsure about form that will usually be incorporated too.

OK HERE WE GO.

MONDAY: Quads & Inner Thighs

CARDIO: 15 Minutes on the Stairmaster: 1 minute at level 5, 1 minute at level 10, back to 1 minute at 5, etc. – if you’re feelin good try 6 to 12, or if you’re feeling sore keep it at 4 to 8, etc. Aim for 5 to 10.

SUPERSET:

Seated Leg Extensions (machine): 4 sets of 12-15 *go slow, hold at the top for 2 seconds, lower slowly. If your legs are burning you’re doing it right.

Switch Jump Lunges: 4 sets of 10 – 14 total (not each leg don’t kill yourself this will suck enough)

SUPERSET:

Close Stance Seated Leg Press (machine): 4 sets of 15 *put your feet towards the bottom of the plate and push through the balls of your feet, not your heels. Make sure your feet are about 4-5 inches apart.

Jump Squats: 4 sets of 8-10 *make your squat stance a little wider than a typical squat stance, jump up as high as you can, point your toes, and come down into a squat. Hold that for 2 seconds and pop back up.

SUPERSET:

Kettlebell Pliet Squats: 4 sets of 15 *hold kettlebell at chest (20lbs or more), don’t hyperextend your turn out, your knees should track over your toes – think bar method – and pulse down with you butt tucked under. at the end of each set hold your squat for 10 seconds to let it burn the extra mile.

Kettlebell Swings: 4 sets of 25

Bicycle Crunches: 4 sets of 20-30 (20 slow, or 30 fast)

*25 – 50 push-ups

CARDIO: 15 minutes on Elliptical at a low incline: 10 or below. 1 minute slow (120) 1 minute quick (150+)

 

TUESDAY: Shoulders

CARDIO: 15 minutes Stairmaster or, if your legs are too sore, 15 minutes on the bike – intervals: 1 minute slow(ish, don’t take that too literally), 1 minute fast.

SUPERSET:

Dumbbell Shoulder Press: 4 sets of 12-15

Dumbbell Shoulder Fly: 4 sets of 12-15

SUPERSET:

Rear Deltoid Fly (machine, also doubles as a seated chest fly machine but face in and adjust the handles): 4 sets of 15

Straight Arm Plate Raises: 4 sets of 15-20 *grab a 10lb plate and slowly raise, hold at the top for 2 seconds, don’t let the plate hit your legs when you come down, let it burn!

CARDIO: 15 minutes treadmill on an incline (interval every minute: 1 minute easy, 1 minute rough but keep the incline between 3-9 and jog if you’re feelin good)

*50 squats (no weight) to finish

 

WEDNESDAY: Chest & Triceps

CARDIO: 10 minutes row machine

SUPERSET:

Dumbbell Chest Fly: 4 sets of 12-15 *do this on a flat bench

Tricep Bench Dips: 4 sets of 15 *arms in tight, back and butt close to the bench, try to kick your legs out straight instead of bending them at the knee

SUPERSET:

Barbell Bench Press: 4 sets of 12 *if you’re able to lift the weight of the bar, go for this exercise. If you cannot use dumbbells and do a dumbbell chest press instead

Single Arm Tricep Kickbacks: 4 sets of 15 *remember to keep a flat back, and only bend at the elbow

SUPERSET:

Tricep Pushdown (cable machine): 4 sets of 25 *go lighter, by 18 you should worry your arms might fall off, we’re going for muscle exhaustion

30 seconds of a plyo workout of your choice: mountain climbers, burpees, jump rope, jump squats, switch lunges, etc

ABS:

Ball Crunches: 2 sets of 20

Russian Twists with a medicine ball: 2 sets of 30

CARDIO: 15-20 minutes Stairmaster

*25 lunges each leg to finish

 

THURSDAY: Buns n’ Hamstrings 

CARDIO: 15 minute treadmill run on slight incline (between level 1-3) – 1 minute light, 1 minute tough intervals: back and forth between 6mph to 7-8 mph for example

SUPERSET:

Single Leg TRX Squat: 3-4 sets of 12 each leg *push through your heel, not your toes

Squat: 3-4 sets of 20

SUPERSET:

Single Leg Seated Hamstring Curl: 4 sets of 15-9 each leg *try each set in a pyramid: start light, next set add 5 lbs (13 reps), next set add 5 more (11 reps), last set add 5 more (9 reps).

Barbell Romanian Deadlift: 4 sets of 15

SUPERSET:

Resistance Bands Donkey Kicks: 4 sets of 15 each leg

Stability Ball Hamstring Curls: 4 sets of 15

CARDIO: 15 minute Elliptical high incline: 10-15 *”climb the mountain”, only stay at one level for 2-3 minutes at a time then up the incline, burn them buns.

*20 pull-ups to finish

 

FRIDAY: Back n’ Biceps 

CARDIO: 15 minute Stairmaster – it might be hard but do the best you can

SUPERSET:

Close Grip Assisted Pull-Ups: 2 sets of 12

Wide Grip Assisted Pull-Ups: 2 sets of 12

SUPERSET:

Close Grip Seated Row: 4 sets of 15-9 reps *pyramid burn out: start light with 15 reps, add 5 lbs at a time and take off 2 reps for each set

Seated Single Arm Bicep Curl: 4 sets of 12-15 *push your knee into your elbow

SUPERSET:

Straight Arm Pushdown: 4 sets of 15 *use the straight “bar” you can clip to the cable, stand back a bit, arms out straight, push down towards your body without bending your elbows – chest forward, knees slightly bent, abs in tight

Cable Curls with Straight Bar: 4 sets of 12-15 *use the same bar you’re using for pushdowns just adjust the cable so that it’s locked near your feet instead of up above your head. Obviously.

ABS:

Side Plank Dips: 2 sets of 15 dips each side

Classic Crunch: 2 sets of 20 *slow and controlled

CARDIO: 15 minutes bike or elliptical – 1 minute intervals: medium pace/fast pace

*50 squats

 

DISCLAIMER: This is MY personal workout plan and is no way shape or form for every single person out there; know your body and your limits, go at your own pace, and do as much as you’re comfortable with! Just getting to the gym is praise worthy enough, but if you were looking for a little guidance and inspiration I hope this helps!

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