Below is a glimpse into Michael Dadourian’s fitness training and will not be appropriate for other individuals and therefore is not responsible for any injuries that may result from performing these exercises. Please consult a physician before beginning any type of exercise program, along with a fitness professional to help design an appropriate program specific to you.
Before I get started with my fitness training, I mentally prepare for what will be ahead. My Macrocycle is currently in the Strength & Hypertrophy stage, so my music is appropriate for the time-under-tension and set rest. I get into the locker room and get ready for what is ahead.
Prior to wearing my head phones, I am available to talk but once the head phones are on, I am 100% unavailable to the outside world. Here is my workout playlist, during this stage of my training, via Google Play.
My training is currently split into upper body & lower body/core. On days that I train my upper body I typically will use a hand cycle for about 5 minutes and days that I am training lower body, I walk on a treadmill, on an incline.
The workout below is specifically for when time and space is limited. I am also not going to cover frequency, intensity, time, load and recovery in this entry; the reason for this, is so people do not try and follow exactly what I am doing (safety).
As noted above, please consult a physician before partaking in any exercise program.
One Bench (adjustable)
When time is not on my side and it is also very busy in the health club, I tend to gravitate to an open, adjustable, bench near the dumb bells. I want to make sure the bench is adjustable so that I can perform a variety of exercises, from different, varying angles. Most health clubs have a good amount of adjustable benches and 5 star hotels have at least a couple as well.
Favorite Bench & Area Exercises
Incline Dumbbell Bench Press
Seated Dumbbell Press
Incline Dumbbell Curl
Incline Dumbbell Extension
Standing Dumbbell Shrug
Dumbbell Squats *
* I added legs (core) to this primarily upper body work out, by adding squats. This is done because of timing restraints during the week, when upper body and lower body can not be split up.
If you have been told by your physician you are healthy enough to participate in an exercise program, I would certainly recommend training with a professional. Fitness professionals can teach, motivate, and hold you accountable to your own goals. If what you are doing is working, keep doing it and share what you’re doing by commenting this entry.