My friend asked me today what kind of exercising I do. So I thought I’d share it here as well.

Now, I’m no muscle head. Not even close. I’m really a skinny runner who had a desire to be more whole-body fit.

So this is the weight program I have been using for a while.

Mondays:
- Bench press (barbell). 3 to 4 sets. 3 - 10 reps
- Military press (barbell). 3 sets. 5-10 reps
- Incline press (barbell). 3 sets. 5-10 reps
- Pull-ups. 3 sets. 5-10 reps
- Dips. 3 sets. 8-12 reps

Tuesdays:
- Lat pull (to back). 3 sets. 5-10 reps
- Sitting row. 3 sets. 5-10 reps
- Standing curls (barbell). 3 sets. 5-10 reps
- Triceps bench dips + triceps kickbacks. 3 sets each. 5-10 reps. Scroll down on THIS page to find these exercises.
- Single arm curls (dumbbells). 3 sets. 5-10 reps. I usually do these sitting.

Wednesdays:
- Regular push-ups. 20-30
- Close-hands push-ups. 20-30
- Incline push-ups (put your feet on a chair or exercise ball). 20-30
- Lunges (dumbbells). 3 sets. 8-10 reps
- Medicine ball push-ups (2 sets: first set put medicine ball under right hand. Second set, switch)
- Reverse Push-ups. 3 sets. 8-10 reps. THIS pages describes how to do it.
- Shrugs (dumbbells). 3 sets. 8-10 reps

Thursdays:
- Bench press (dumbbells). 3 to 4 sets. 3 - 10 reps
- Military press (dumbbells). 3 sets. 5-10 reps
- Incline press (dumbbells). 3 sets. 5-10 reps
- Chin-ups. 3 sets. 5-10 reps
- Cable-crossovers. 3 sets. 8-12 reps. THIS pages describes how to do it.

Fridays:
- Lat pull (to chest). 3 sets. 5-10 reps
- Bent row (barbell). 3 sets. 5-10 reps
- Triceps press. 3 sets. 5-10 reps
- Concentration curls. 3 sets each. 5-10 reps. THIS pages describes how to do it.
- Triceps press. 3 sets. 5-10 reps

Saturdays:
- Frontal zombies. 3 sets. 5-10 reps. THIS pages describes how to do it.
- Single-leg Romanian legs. 3 sets. 8-10 reps.
- Side zombies. 3 sets. 5-10 reps. Like THIS, but with dumbbells.
- Rotational Chop. 3 sets. 8-10 reps. Kind of like THIS.
- Squats (dumbbells). 3 sets. 8-10 reps

Sundays:
- Deadlift (barbell). 3 sets. 8-10 reps
- Single-arm clean & press (dumbbell). 3 sets. 8-10 reps. Second to last exercise in THIS short workout.
- Shrugs (dumbbells). 3 sets. 8-10 reps

I also do 3 sets of sit-ups or core exercises during each workout. The first set to get warmed up, the send set after my third weight exercise, then a set to finish up the workout.

I do have an Ultimate Smith Machine which allows me to everything I need for this workout. It looks something like THIS. Best investment I ever made.

I also have a 300 lb. Olympic weight set that I’ve had for about 20 years.

I also have a large selection of dumbbells ranging from 20-60 lbs.

Each workout takes between 40 and 60 minutes.

I rest 60 seconds between each set.

Let me know what you do to stay in shape.