Checkout
Cart: $0.00 - (0 items )

Bens Health

I've created my own program and called it "Bens Health"

Over the past 10 years or so I have tried a lot of workout routines. Some I found free online and others I have had customised and made for me by fitness professionals. With all this knowledge and background I have put together something I think is rather special. I have been using the same gym for a few weeks now, it's in the office where I work during the day. It's well equipped. All the essentials are there and a couple of exotic machines too. The program I made is specifically for me. It's the one I am going to do because it incorporates exactly how I like to train and considers the additional factors necessary. Such as time allowance, feeding opportunity, recovery, etc.

Quick links:

Visit the blog

Monday

To the gymrats Monday is known as International Chest Day. But I want to start the week on my favourite muscles group, shoulders! I do this because it's motivating to me, a good start to the week makes it less likely that I'll get deflated and feel like taking a few extra rest days. Monday is also the day I teach Krav Maga at my local club, so I dont want to be burning out my legs and lacking energy and power during the demonstrations.

Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press
4 sets x 12 reps

Barbell shrugs
4 sets x 12 reps

Dumbbell lateral raise
3 sets x 15 reps

Dumbbell front raise
3 sets x 15 reps

Dumbbell rear delt flyes
3 sets x 15 reps

Tuesday

My ultimate goal is to be bringing sexy back. Tuesday is Back day.

Pullups
5 sets x 20, 15, 12, 10, 10 reps

Pushups
5 sets x 20 reps

Hammer strength machine rows
4 sets x 12 reps

Dumbbell rows
4 sets x 12 reps

Swiss ball hyperextentions
4 sets x 25, 20, 15, 15 reps

Wednesday

Leg day! Never skip leg day. In the Bens Health program I hit the legs really hard.

Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press
1 x drop set to failure

Walking lunges
4 sets x 20 reps

Leg extension
3 sets x 20 reps

Single-leg curl
3 sets x 20 reps

Standing calf raise
3 sets x 20 reps

Thursday

Chest day!.

Barbell bench press
8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps

Incline dumbbell bench press
4 sets x 12 reps

Hammer strength chest press
4 sets x 15 reps

Weighted dip
4 sets x 10 reps

Single arm 3D cable chest press
4 sets x 12 reps

Friday

Arms and abs!.

Barbell biceps curl
3 sets x 10 reps

Skull crusher
3 sets x 10 reps

Ez-bar preacher curl
3 sets x 10 reps

Dumbbell lying triceps extension
3 sets x 10 reps

Dumbbell hammer curl
3 sets x 12 reps

Rope pressdown
3 sets x 12 reps

Barbell wrist curl
3 sets x 20 reps

Barbell reverse wrist curl
3 sets x 20 reps

Saturday

Total body workout.

Sunday

If I'm having a treat day, this is it.

Cardio

3 or 4 times a week I do HIIT cardio immediately after my workout. I always do the same workout. 15-15-15-15

Nutrition

I've been really keen not to be using the word "diet" in the Bens Health program I made for myself. The reason for this is that in order to be "on a diet" you have to at some point be off it. And here we have that issue, on and off dieting leading to stop and start programs. My aim is to stay with a balance healthy nutrition guideline. I do not want to be counting calories or measuring every intake. Instead I just want to set myself a few rules.

Back to top