As we start a new semester, homework bombards us on weekends, and we are preoccupied with assignments to finish. With studying for the first round of exams, writing papers, starting team projects, and prepping for presentations, our schedule can quickly turn into a chaotic mess.
We have a ton on our plate, and there is only so much we can handle before we burn out. An excellent tip to avoid exhaustion is to find a hobby or activity that keeps you motivated during those long nights of studying. For me, that is going to the gym each day. The gym allows me to reset before grinding back to the books. For those who enjoy working out as much as I do, I have created a schedule I use each week at the gym that you may find helpful.
Monday: Chest and Shoulders
Dumbbell Front Raise 3×7
Plate Chest Press 4×10
Rear Delt Fly Machine 4×10
Chest Fly Machine 4×10
1,1,2 Lateral Raise Dumbbells 3×10
Cable Lateral Raise 3×8
180 Front Raise/Military Press 3×5
Tuesday: Glutes and Hamstrings
Deadlift 4×10
Outer Leg Abduction Machine 4×10
Back Extensions 4×10
Cable Pull 4×10
Good Mornings 4×10
SDL 4×10 **Stiff-Legged Deadlift
Hamstring Curl Machine 4×10
Goblet Squat 3×8
Wednesday: Triceps and Biceps
Tricep Push Down 4×10
Concentration Curl 4×10
Tricep kickback 4×10
Cable Curls 4×10
Cable Overhead extension 4×10
Preacher Curl 4×10
Thursday: Quad-focused Leg Day
Back Squats 4×8
Goblet Pause Squat 3×12
Bridged Abduction Hip Thrusts 3×10
Split Squats 3×8
Reverse Lunges 3×8
Leg Press 4×10
Quad Extension Machine 4×10
Friday: Back
One Arm cable row 4×10
One-arm lat pulldown row 4×10
Overhead lat pulldown 4×10
Wide grip lat pulldown 4×10
Lat push down 4×10
Inner Pulldown 4×10
Saturday: Rest/ Or Optional Cardio
Sunday: Total Body Work
Hammer Curl 3×12
Back Squat 3×8
Stiff Leg Deadlift 3×10
Lat Pulldown 3×10
Curtsey Lunges 4×8
Six-Way Dumbbell Raise 3×6
Tricep Kickbacks 3×10
Notes:
Since I am part of the swim team at school, I try to keep my cardio up when I am at home. On Leg Days, I run a mile during warmup, and then I stretch my legs out with ten minutes of the Stairmaster at level 10. On other days, I warm up by running two miles, and after lifting, I jog one mile to cool down. On Saturdays, sometimes I will go to the gym to stretch and do some interval training on the treadmill.
To keep a strong core, I recommend abdominal exercises at least three times per week. That way, you are not over-exerting yourself and straining your muscles. I do them four to five times per week before I cool down: Mondays, Wednesdays, and Fridays. I also do core on Saturday and or Sunday nights before bed.