I have been working out in the gym, with weights, to increase the strength in my muscles. Training in the gym/home gym is very important and should be clubbed with cardiovascular exercises. I have done some research and on the basis of this research is how I came up with this workout for myself. Of course there are various other thoughts of school as to how one should go about training. I thought I will share my workout with you guys. I would love to hear from you all as to what you think.
Day 1 (3 sets of each) Warm up exercises (should not be skipped) Cycling or running or rowing (5-10 mins) Squats Leg press Calf Raises Lateral Pull-down Lateral Pull-up Bench Press Bent over Row Seated Row Shoulder Press Internal Shoulder Rotation External Shoulder Rotation Back Extension Crunches Stretches (very important again, and should not be skipped)
Day 2 (3 sets of each) Warm up exercises Cardio-vascular like running or cycling or rowing or cross trainer (for 30 mins) Squats Deadlift Bench Press Reverse Wrist curl Leg Press Stiff legged Deadlift Side Bends in hanging position Side leg raises in hanging position Stretches
Day 3 (3 sets of each) Warm up exercises Cardio-vascular exercises like running or cross trainer or rowing or cycling (for 30 mins) Front Squat Sumo Deadlift Incline Bench Press Seated Row Seated Leg Curl Sit-ups with feet on a bench Hanging leg raises Stretches
Day 4 (3 sets of each) Warm up exercises Cardio-vascular exercises for 40 minutes Crunches Side Bridges Twist crunch Back Extension Hanging leg raises Stiff leg deadlift Planks Push ups Reverse Crunches Machine Oblique Crunches (or free style as in without machine) Lateral Flex on Overhead cable Stretches
Day 5 (3 sets of each) Warm up exercises Cardio-vascular exercises Side Bends Hanging leg raises Sit-ups with feet on a bench Push-ups Chin-ups with overhand grip Reverse chin-ups Triceps dip Squat against a wall Floor hip extension Leg abduction Biceps curl Hammer curl Lateral arm raise Upright row Stretches
Day 6 Warm up exercises Run for about an hour with varying pace Stretches
Day 7 Climb/trek hills/mountains with a small pack and gradually increase weight and then climb/trek
If you want to work out your lower on one day and upper body on another day then do the following
Lower body exercises Lying leg curl Dumbbell Lunge One legged standing calf raise using dumbbell Seated Leg curl Barbell lunge One legged seated calf raise using weight plate One legged deadlift Reverse step up Squats Leg Press Static Lunges Kettle ball swings Hamstring curl Hip abduction Calf raises Front Squat Overhead squat Push press Deadlift Sumo deadlift
Upper body exercises Machine tricep extension Front arm raise Lateral dumbbell raise One arm dumbbell row Bench Press Lateral pull down Hammer curl Reverse wrist curl Incline Bench Press Seated Row Concentration curl Wrist curl Dumbbell tricep extension Bent over lateral raise Upright row Bent over row Pull up Rear Delt row Bench Press Push ups Fly Dips Shoulder press Internal shoulder rotation External shoulder rotation Curl and press Wrist curl Reverse curl Finger hangs
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