Yesterday’s workout session was absolutely intense, the kind that leaves you drenched from head to toe. I usually give my 💯 whenever I train, so the effort itself wasn’t anything new, but it was still a solid session. So today, I’ll walk you guys through what a typical Saturday workout looks like for me.
Saturday Routine
Apart from the football I play earlier in the day, Saturdays are usually reserved for a full-body split. I try to hit both upper and lower body, and yesterday I started with:
- Flat Bench Press
I normally skip this on Saturdays because of the setup in my gym, but the machine I wanted was occupied, so I improvised. I started light, gradually increased the weight, and peaked at 80kg for a few reps before tapering off. Surprisingly, it turned out to be a great warm-up for my chest and shoulders.
- Lat Pulldown & Cable Row (Superset)
This is usually my real starting point on Saturdays. I prioritize back workouts, so I pair lat pulldowns to hit the lats with cable rows to work the traps and mid-back. This combination really gets deep into the back muscles. I usually go for three or four rounds of this superset.
- Incline Dumbbell Press
One of my favorite chest routines and a Saturday staple. I use 30kg dumbbells and push for 8–10 reps across three solid sets. I’ve shared before why I prefer this movement, it just activates my chest better.
- Lateral Raises
I used an incline bench and lean forward slightly, which lets me hit both the side delts and a bit of the rear delts. Simple, but effective.
- Squats
The king of leg day. I started light and worked my way up to 120kg. My style is to go really low, low enough to earn a few looks and comments from the guys, but the depth pays off.
- Overhead Shoulder Press
Arguably my favorite exercise. I use a pair of 20kg dumbbells. Honestly, I should’ve moved on to 23kg or 25kg by now, but finding those weights in my gym is like searching for a needle in a haystack.
- Walking Lunges
Highly recommended for anyone serious about leg development. I used a pair of 30kg dumbbells yesterday, and trust me, they did not disappoint. Brutal.
- Bicep Curls / Hammer Curls & Tricep Pushdowns / Overhead Rope Extensions (Superset)
A fantastic finisher and a real time-saver. Since these hit opposing muscle groups, I can push to failure on all sets without burning out too quickly.
And that’s pretty much my typical Saturday session. Some weekends I can’t make it to the gym for one reason or another, so I stay home and rest. I’m hoping to get this adjustable dumbbell set by year’s end or January. It would actually be the perfect birthday gift to myself in December.
Thanks for reading. Let me know what your own Saturday workout routine looks like. Till next time. 💪
▶️ 3Speak