My Current Workout Program

by Jeff Consiglio

Readers who are interested in the overall concept of my once-a-week "Maximum Impact" exercise program often ask for my step-by-step exercise routine. They want more than just the overall theory. They want to know exactly what to do. So here's the actual routine that I've followed for the past several months.

Quick Side Note >> My wife, who edits all of my articles, took a look at this one and said, "Looks like this is the All about Jeff article." I may not be the sharpest tool in the shed but I'm smart enough to realize she was implying my favorite subject is ME. And it's true this article has given me a chance to write about that very topic. The topic of ME. Does that make me such a bad person? Anyways…

I hope the following article about ME helps YOU in your quest for a higher level of physical fitness. And may it ultimately glorify Christ, because it's definitely not all about me. It's about Him!

The Program

I train my entire body in one session; one time per week:

I perform only one strength-training session per week. The entire body is trained during this one session.

I alternate "A workouts" and "B workouts" each week:

A-workouts are done at the gym and include mostly heavy compound exercises that work many muscles at once. B-workouts are performed with home equipment and tend to be isolation exercises that work individual muscles. Both A & B workouts take less than 30 minutes. How's that for time efficiency?

My current A workouts: Performed every Friday at a local gym:

One set of squats - About 12 reps - This is the ultimate compound exercise. It works almost every muscle in your body all at once. Squats work all the leg muscles, buttocks, lower back, abdominal, serratus muscles, and more. If I could only do one exercise, it would be barbell squats. I prefer to use a weight that will allow me to get 12 smooth and controlled repetitions. Dropping down into the 8-rep range, with heavier weights, tends to cause me lower back problems. Do not lock out and take a pause at the top of the squat movement. This is cheating! Keep continuous tension on the leg muscles via continuos movement.
One set of stiff leg dead-lifts - 15 to 20 reps - This exercise emphasizes the muscles of the lower back and hamstrings. It also works the forearms, abdominal region and traps. This is yet another example of a compound exercise, which works many muscles simultaneously.
One set of weighted dips - 8 reps - I love this exercise because I happen to be pretty strong at it. I attach two 45-lbs. plates to a hip harness to create added resistance to this exercise. Dips between two parallel bars emphasize the chest muscles, frontal deltoids and triceps. Dips are often referred to as "upper body squats" because they work so many muscles at once. If you are not able to perform dips you can do decline bench presses instead.
One set of weighted pull-ups - 8 reps - Here's another of my favorite exercises. It's a shame more people don't do pull-ups. Most people prefer lat pulldowns over pull-ups because they're easier than pull-ups. It's human nature to gravitate toward the path of least resistance. However you just can't beat good-ole-fashion pull-ups for developing the muscles of the upper back and biceps. Even if you can't do pull-ups, most people are at least able to hold themselves at the top part of the movement for awhile. Of course, if you can't do that either, then you'll need to do lat pull downs instead.
One set of overhead barbell presses - 10 reps - Here's another exercise you seldom see anyone do anymore. There's probably no better demonstration of functional strength than overhead barbell presses.
One set of standing calf raises - 10 to 12 reps - Don't bounce up and down when doing these. Use smooth, slow movements for maximum effect.

My current B workouts: Performed every Friday at home, on a BowFlex machine:

Leg Extensions - About 12 reps
Leg Curls - About 12 reps
Seated Rows for back - About 10 reps
Incline Flyes for chest - About 10 reps
Lateral raises for shoulders - About 10 reps
Lying incline curls for biceps - About 10 reps
Lying incline triceps extensions - About 10 reps
Very slow calf-raises with bodyweight / performed standing on one leg - About 30 reps

What is TMF and why does it matter? SEE PAGE 2 ---->