I have 4 pretty basic workout routines, 2 “push” and 2 “pull” and I alternate, working out every Mon, Wed & Fri morning.
The “pull” routines involve pull-ups, low rows, bent DB rows, shrugs, cable twists and the hated Stairmaster.
“Push” routines include pushups (every other “push”), bench machine, triceps press, overhead press, crunch machine, cable twists and the hated Stairmaster.
As you can see, I don’t do a lot of exercises. I learned a long time ago that doing too much causes burnout. I do 20-25 minutes on weights/machines and 25 min on the Stairmaster. 45-50 minutes and I’m out of there.
I only do my pushups every other “push” or every 9-10 days. No warmup, no stretching, just GO – max speed and no holding back. I never warm up for any exercise. If I need strength in an emergency, there won’t be time for any damn warmups, so I don’t do ‘em.
Interesting factoid: When I was on active duty many years ago, I tore the tendon connecting my front right deltoid to my humerus (upper arm bone). I was nowhere near medical help at the time and when I got help, it was too late to reconnect it. The front deltoid atrophied to nothing, so I have a big slot where the muscle should be.
The doctors put an entry in my medical records that I couldn’t be required to do more than 15 pushups.
HA!!