This is currently how I keep track of my workouts.
Each week I have a minimum number of exercises to perform. Those are listed at the top of each week’s workout sheet. Some of the exercises must be performed once (walking lunges) in a 7 day period, some twice (biceps) and one of them 5 times (abs). That doesn’t mean I perform just one set of walking lunges when I do them. It means that I perform them until I feel the muscle has been sufficiently challenged. Typically, I reach that point at 5-10 sets, depending on how heavy I’m lifting. I always do one very light warm up set of approximately 20-30 reps, but I don’t count that as a legitimate set.
I perform the exercises in any order I wish, and it varies each week. When I feel strong, I’ll do many of the exercises in a single day. When I’m not feeling as strong or motivated, I might just tackle abs, pull ups and pushups.
I make an effort to leave one complete rest day each week but as you can see from last week, I don’t always make that goal. I usually finish all the required exercises on Saturday and I take Sundays off. Last Sunday I had to squeeze in some walking lunges.
The cardio I do each week isn’t included on the sheet. I walk the dogs each weekday and we don’t saunter along. We basically race walk the entire way, up and down hills. I’ll ride the stationary bike or row in addition to walking them, when I feel like it.
*This is a relatively new way of doing things for me. For the 23 years leading up to this point, I almost always followed a more traditional workout routine, meaning I had particular exercises I performed on specific days. That definitely worked but this allows the flexibility I crave these days. I developed this plan so that I could take advantage of my natural energy flow. I’m happy with how it’s going and I’m pleased to report that I’ve started to add a little more muscle lately.