Maximizing Productivity Through Effective Training Routines
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Chapter 1: The Link Between Training and Productivity
The ancient Romans wisely stated, “Mens sana in corpore sano,” which translates to “A sound mind in a sound body.” This highlights the importance of physical fitness in achieving mental sharpness and overall well-being.
Once you embark on a training journey, a common concern arises: How should you structure your workouts, and how much time should you dedicate to them? Allow me to share my personal training approach.
While having a professional coach is ideal, it isn’t feasible for everyone. Therefore, I’ll outline an efficient training routine that I have discovered.
How This Works
I follow three distinct muscle group programs, enabling you to choose between training three times a week or ramping it up to six. Each session lasts between one to one and a half hours. You can also mix in running or ab workouts on non-training days. Below are the three programs:
Section 1.1: Pull-Day
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I’ll present the exercises in my preferred order. Always begin with a warm-up and utilize protective gear. My approach consists of five sets per exercise, aiming for ten reps each, pushing to near failure on the last rep. I don’t adhere to a strict rest period; I take as long as needed between sets:
- Lat machine: 10 reps x 5 sets
- Low pulley: 10 reps x 5 sets
- Unilateral low row: 10 reps x 5 sets + 5 reps with both hands
- Barbell row: 10 reps x 5 sets
- T-bar rows: 10 reps x 5 sets
- EZ bar curls: 10 reps x 5 sets
- Cable curls: 10 reps x 5 sets
- Face pulls: 10 reps x 5 sets (using cables or pulley)
Subsection 1.1.1: Increasing Your Productivity with Exercise
In this video, learn how exercise can significantly enhance your productivity levels. Regular physical activity not only improves your physical fitness but also boosts mental clarity and focus.
Section 1.2: Push-Day
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As with the Pull-Day, starting with a warm-up and protective gear is recommended. The Push-Day routine includes:
- Flat bench press: 10 reps x 5 sets
- Chest press: 10 reps x 5 sets
- Incline bench press: 10 reps x 5 sets
- Dips: 10 reps x 5 sets
- Shoulder press: 10 reps x 5 sets
- Tricep pushdowns: 10 reps x 5 sets
- Lateral raises: 10 reps x 5 sets
- Cable crossovers: 10 reps x 5 sets
Subsection 1.2.1: Personal Training and Productivity Management
This video showcases my personal training regimen and how I balance productivity with fitness. Discover practical tips for managing your time effectively while staying fit.
Section 1.3: Leg-Day
Photo by Alora Griffiths on Unsplash
As always, a warm-up and proper gear are essential. The Leg-Day routine consists of:
- Barbell squats: 10 reps x 5 sets
- Hack squats: 10 reps x 5 sets
- Hip thrusts: 10 reps x 5 sets
- Leg extensions: 10 reps x 5 sets
- Calf raises: 10 reps x 5 sets
- Leg curls: 10 reps x 5 sets
This is my comprehensive gym training routine. At times, I train six days a week, while other weeks I may prefer running.
I would love to hear about your training experiences in the comments. If you have any suggestions or insights, please share them!
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Wishing you a wonderful day ahead!