Photo courtesy of Barack Obama

Barack Obama manages to keep up a workout routine while running for President in one of our most historic elections. Barack does weight training 2 times a week and the cardio 2 times a week. For cardio, he does 30 minutes of basketball, running on a treadmill, or goes for a 3 mile run.

Here is Obama’s weight training routine, witnessed by Politico and documented by Gyminee.

Tricep Pushdowns - Rope
3 sets: 10 reps, 10 reps, 10 reps
Same as the Tricep Pushdowns except with the rope attachment. At the bottom o…Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope “apart” to get the best contraction in your triceps.

Shoulder Press - Dumbbell, Seated
3 sets: 10 reps, 10 reps, 10 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet …Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm’s length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells.

Barbell Step Ups
3 sets: 10 reps, 10 reps, 10 reps
Place a barbell on your shoulders like you would if you were doing Barbell…Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell.

Tricep Press - Dumbbell, Seated
3 sets: 10 reps, 10 reps, 10 reps
Sit on a bench with a straight back, feet flat on the floor, and back firmly …Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head.

Calf Raise - Dumbbell, Standing
3 sets: 10 reps, 10 reps, 10 reps
Place a wooden block or something similar on the ground that is at least 2 - …Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.

Bench Press - Barbell, Flat
3 sets: 10 reps, 10 reps, 10 reps
Lie on a flat bench and firmly position your feet flat on the floor a little …Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

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