Workout Description The push/pull/legs workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout. This workout helps combat muscle fatigue and overtraining, whilst maintaining a great blood pump. Workout Notes Perform all sets for each exercise before moving onto the next exercise. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets/Split 4 Intermediate Workout 1 – Push Workout Exercise Sets Reps Barbell Bench Press 3 8-12 Incline Bench Press 3 8-12 Flat Dumbbell Fly 3 8-12 Military Shoulder Press 3 8-12 Side Lat Raise 3 8-12 Lying Triceps Extension 3 8-12 Tricep Pushdown 3 8-12 Ab Crunch 3 8-12 Workout 2 – Pull …
All posts tagged chest
Huge Chest Workout
Workout Description Build a huge chest with this versatile 20 minute chest building routine. To build a strong chest you simply can’t rely on just hitting the bench press over and over again. To work your chest efficiently you must target a number of different chest muscles. This workout uses a variety of different moves and angles ensuring you’ll create a stronger, more even chest. This workout feels good and you will feel the burn throughout your entire chest. Workout Notes Perform exercise 1 as a superset with exercise 2. Do all three sets before repeating the process with exercise 3 and 4. The same goes for supersetting exercises 5 and 6. For the pressing exercises, do 8 reps of presses with the heaviest weight you can lift with good form, followed immediately by 10 reps of flyes with the heaviest weight you can perform with good form. Rest a …
Good Split Routine
Workout Description A good, simple to understand workout routine is sometimes a reality check when choosing your workout routine. Complicated scientific research is welcome from certain media sources if relevant, but this routine makes sense, is doable by most….and it works! Working back with biceps and chest with triceps is nothing new, but you can bet this training technique will never expire. Try it for yourself! Workout Notes Perform all sets for each exercise before moving onto the next exercise. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets/Split 8 Beginner Workout 1 – Chest and Triceps Exercise Sets Reps Incline Bench Press 3 8-12 Bench Press 3 8-12 Incline Dumbbell Fly 3 8-12 Close Grip Bench Press 3 8-12 Lying Triceps Extension 3 8-12 Tricep Pushdown 3 8-12 Ab Crunch 3 8-12 Workout 2 – Back and Biceps …
Diversity Fat Loss Workout
Workout Description The diversity fat loss workout is simple in principle. You choose 1 exercise per body part, perform one exercise after another in a circuit, performing a total of three circuits. This workout is great for preventing boredom and is extremely sustainable. Doing three workouts of this type per week will speed up your metabolism and is of course, diverse. Workout Notes Choose an exercise for each body part and perform each set for 8 reps. For example, you could do squats for legs, bench press for chest, bent over rows for back, military press for shoulders, lying french press for triceps, barbell curl for biceps and crunches for abs. The next workout you could change the exercises, as long as you still do one exercise per body part. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Weight Loss 3 Circuit Training 8 …
Density Intensity Workout
Workout Description The density intensity workout is a very popular split routine. The workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout to strengthen your core section. This routine exercises a large proportion of your body each workout, yet you should still feel the burn you would expect from more old fashioned split routines. This is a good combination of the feel good factor, combined with the results based achievement you want from a workout routine. Workout Notes Perform all sets for each exercise before moving onto the next exercise. * Upright rows aren’t technically a push exercise, but they act like one. Abdominal exercises have been added at the end of …
Total Body Circuit Routine
Workout Description The total body circuit routine combines the most effective exercises for each body part, performed (you guessed it) as circuit workouts. We’ve thrown small bursts of cardio into the mix to fuse this workout into the perfect all round fitness, weight loss and toning workout. Main Goal: Weight loss, build tone Days Per Week: 3 Type of Workout: Circuits Number of weeks: 8 Workout Notes: This workout (like all workouts) is tweakable to whatever your goals are. The primary goal is towards losing fat and maintaining/adding lean muscle. Notice all the chest exercises I’ve included above are incline. This is because the workout above has been specifically created to cater for my own personal workout goals. At the time of creating and using this workout, my secondary requirements were to improve my inner chest line. I was also concentrating on improving my biceps, without neglecting other body parts. …
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