Out of all the posts and blogs that I have done, I don’t ever remember discussing my actual workout routine. I used to do cardio before my weight training, but have recently switched the two and have had a great deal of success. This allows me to have more energy and stamina during my weight training portion.

I typically workout five to six days a week for about an hour to an hour and a half at a time. Each day I break down certain muscle groups basically in a push-pull form followed by three to five miles of jogging. This helps me work every large muscle group at least twice a week and has worked for me for several years now.

I do approximately four to five lifts per body part each day followed by several sets of abdominal exercises before my cardio. I also use a super-set form of lifting style as well. This helps keep the heart rate up while increasing stamina and I can get more done in less time as well. Below are what my days usually consist of:

Monday/Thursday: Chest/Back/Abs

Tuesday/Friday: Biceps/Triceps/Abs

Wednesday/Saturday: Legs/Shoulders/Forearms

And again each day of lifting is followed by three to five miles of jogging. This works for me, but like I have said before that every “body” is different and that you need to find what works for you. Good luck and results will come to those that sacrifice the time and effort!

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Mathue Johnson’s Cardio and Weight Training Workout

As soon as you get to the gym go immediately into your upper body weight training routine (15-20 minutes), followed by cardio (30-60 minutes), and then to your lower body weight training routine (15-20 minutes).

I have put together an upper body and lower body workout for you below. Focus on moving from one exercise to another while trying to keep the heart rate up. I recommend performing two sets of 25 repetitions. Good luck!!

Upper Body/Abs

Lower Body/Abs

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Split Workout #2: Weight Training

This is how it works: As soon as you get to the gym, hit the cardio for your normal time (30 minutes), then move to your weight training portion (30 minutes), and then back to do some more cardio (30 minutes). This workout is designed to push you past the limit and to achieve greatness.

I recommend doing total body or partial total body exercises during this style of a routine. Below I have designed for you a chest, back, leg, and ab workout that is geared toward keeping the heart rate up the entire time you are at the gym. Try to focus on super-setting (quickly move from one lift to another) each exercise with the one below it. Keep moving, you can rest when you get home. Try to hit two sets of 25 repetitions. Good Luck!!

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Split Workout #1: Cardio

Get Your Legs of Gold

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Get Legs of Gold with This Workout

For example: while performing a chest press movement, add a stationary or walking lunge exercise immediately after performing the chest press and then slightly rest before continuing with the next set. This will keep the blood flowing throughout the entire body and notice a substantial amount of results in less time.

Another example would be: while performing a lat pull-down, add a jump rope exercise immediately after performing the lat pull-down and then slightly rest before continuing with the next set. I recommend performing 10 to 20 repetitions of these super-set exercises. Below I am going to name the top exercises and then put them into a workout format that you can follow.

Top 5 Super-Set Exercises

Lunges

Bench Squats (touch bottom to bench and then stand)

Jump Rope

Jumping Jacks

Step-Ups (No weight)

Chest Press (3×20)

Lunge (3×10)

Lat Pull-Down (3×20)

Bench Squat (3×15)

Triceps Extension (3×20)

Jump Rope (3×50)

Biceps Curl (3×20)

Jumping Jacks (3×25)

Shoulder Press (3×20)

Step-Up (3×12)

Good Luck!!

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Top 5 Super-Set Exercises