Here’s a clue… it involves every major muscle group. A good basic
workout should include:
•
Legs (squats, lunges, leg extensions, leg curls, leg press)•
Shoulders (military press, dumbbell raises, side laterals)•
Chest (bench press, flyes, dips)•
Back (pull-ups, rows, deadlifts, lat pull-downs)•
Arms (ez-bar curls, barbell curls, dumbbell curls)•
Abs (hanging leg raises, incline crunches)•
I could go on and on with this question and post 500 routines and reps and
sets and you’d still be confused. So let me ease the confusion by saying
this.
THERE IS NO GOLDEN ROUTINE THAT WILL WORK FOR EVERYONE!
I’ve tried several routines. Max-OT, Tom Venuto’s supersetting, Optimum
Anabolics and I’ll tell you something. I’ve gotten gains out of all of them
and they all have various philosophies. For less then $100, I have enough
programs to try for a year.
Here’s proof. Do you see the same people in your gym, doing the same
things, and a year later they look the same? It’s really quite simple. If you
keep doing what you’ve always done, you will keep getting what you’ve
always gotten.
There’s many variations on exercises and routines you can do. And you’ll
find out a ton of them while browsing around on forums and reading fitness
sites. And while you might be tempted to stick with just one. Don’t. Try it,
evaluate it, and try another one. After about 6 months, you’ll know your
body very well and what it responds to. You will have tried many exercises
and you’ll know if you like something and if something else just doesn’t
work out.
Beginner’s Routine:
Day 1
(10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
Chest Bench Press 1 set 12-15 reps
Bench Press 3 sets 10-12 reps
Incline Press 3 sets 10-12 reps
Machine Flys 3 sets 10-12 reps
Triceps Triceps Pushdowns 3 sets 10-12 reps
Dips 3 sets 8-10 reps
Day 2
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
Back Cable Rows 1 set 12-15 reps
Cable Rows 3 sets 10-12 reps
Lat Pull Downs (front) 3 sets 10-12 reps
T-Bar Rows 3 sets 10-12 reps
Biceps Barbell Curls 1 sets 10-12 reps
Barbell Curls 3 sets 8-10 reps
Day 3
Day 4
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
(10-15 minutes of some type of cardio before workout)Quads/Hams Squats 1 set 12-15 reps
Squats 3 sets 10-12 reps
Leg Press 3 sets 10-12 reps
Leg Extension 3 sets 10-12 reps
Leg Curls 3 sets 10-12 reps
Day 5
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
Shoulders
Military Shoulder Press (to
front)
1 set 12-15 reps
Military Shoulder Press (to
front)
3 sets 10-12 reps
Barbell Upright Rows 3 sets 10-12 reps
Side Dumbbell Lateral Raises 3 sets 10-12 reps
Calves Standing Calf Raises 1 set 12-15 reps
Seated Calf Raises 3 sets 10-12 reps
Day 6
Day 7
Advanced Routine:
Day 1
(10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Legs Squat 6 sets 15, 12, 9, 7, 7, 9 reps
Legs Leg Press 3 sets 7, 7, 9 reps
Hack Squat 3 sets 9, 9, 11 reps
Romanian Deadlift 3 sets 7, 7, 9 reps
Lying Leg Curl 3 sets 9, 9, 11 reps
Calves Donkey Calf Raises 6 sets 10-15 reps
Seated Calf Raise 6 sets 10-15 reps
Day 2
Body Part Exercise Sets Reps
Chest Swiss-Ball Push-Up 2 sets 15, 15 reps
Chest Incline Barbell Press 4 sets 12, 7, 7, 9 reps
Flat-Bench Dumbbell Press 3 sets 7, 7, 9 reps
Incline Dumbbell Flyes 3 sets 10, 10, 12 reps
Parallel-Bar Dip * sets 30 reps
(as many sets as necessary to
complete 30 reps)
Biceps Standing Barbell Curl 5 sets 15, 12, 7, 7, 9 reps
Seated Alternate Dumbbell Curl 3 sets 9, 9, 11 reps
Cross Body Hammer Curls 3 sets 8, 8, 8 reps
Day 3
Day 4
Body Part Exercise Sets Reps
Back Deadlift 5 sets 15, 12, 10, 8, 8 reps
(10-15 minutes of some type of cardio before workout)Back One-Arm Dumbbell Row 3 set 8, 8, 10 reps
Weighed Pull-Up 4 sets 12, 10, 8, 8 reps
T-Bar Row 3 sets 12, 12, 12 reps
Calves Leg Press Calf Push 3 sets 12-15 reps
Seated Calf Raise 3 sets 10-15 reps
Day 5
Body Part Exercise Sets Reps
Shoulders Seated Front Barbell Press 5 sets 15, 12, 8, 8, 10 reps
Shoulders Machine Press 3 sets 10, 10, 12 reps
Bent-Over Dumbbell Lateral
Raise
3 sets 10, 10, 12 reps
Seated Dumbbell Lateral Raise 3 sets 10, 10, 12 reps
Front Cable Raise 3 sets 10, 10, 12 reps
Triceps
Smith-Machine Close-Grip
Bench Press
3 sets 15, 10, 10 reps
Reverse-Grip Pressdown 3 sets 9, 9, 11 reps
Lying Dumbbell Skull-Crusher 3 sets 10, 10, 10
Day 6
Day Off
fitness,
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