Super, Straight & Circuit Training

Workout Description This workout mixes up three popular workout methods for total muscle confusion. There are two full body workouts to keep your metabolism high and an upper body workout  to concentrate more on your ‘glamour’ muscles. The first workout is an antagonistic superset day (opposing muscle groups), the second workout is compound day using straight sets, the third workout is an upper body circuit. I use this workout to kick boredom into touch. I love all three methods and this is actually a very balanced overall workout. Warm up 5 mins skipping, light jog, jumping jacks or exercise bike. Also perform a few stretches. Cardio to finish HIIT Treadmill 15 mins altogether. 2 minute warmup, 30 second sprint, 1 minute jog (repeat sprint and jog x 7). 2 1/2 minute cool down to finish I’m doing this workout in December 2011 so I plan on doing a Sunday, Tuesday, Thursday plan. I’m going to ...

Workout Routines, Plans and Home Workouts

Total Body Diagonal Training

Workout Description The total body diagonal training method is a real fat burner. The workouts help light your inner fat burning fire by targeting opposite diagonal muscle groups and finishing off with ‘shocker’ exercises and treadmill intervals. The workout is based on a principle of supersetting upper body push exercises with lower body pull exercises, then upper body pull with lower body push exercises. The shocker exercise has been thrown in at the end of your workout as a part of the body which hasn’t been directly targeted by the previous four exercises. This will flow the blood all around your body and help to shock your body into responding.  This may sound a tad complicated but the workout is simple, you are working your entire body each workout while burning sat and stimulating your muscle groups in a way which perhaps they haven’t been stimulated before. Workout Notes Superset ...

Workout Routines, Plans and Home Workouts

Body Mass Workout

Workout Description The total body mass workout does exactly what is says on the tin. Adding slabs of lean body mass isn’t really as complicated as many articles indicate. This type of workout takes dedication, steadily increasing the weight as you go. You start with your core section and move onto the mass compound bodybuilding exercises. Do this workout 3 times a week for 4 weeks, add some quality supplements like creatine and whey protein and you WILL see results. Workout Notes Perform all sets for each exercise before moving onto the next exercise. Studies have shown men and women who have trained their entire bodies 3 times per week packed on 4 times more muscle and lost twice as much fat as those who trained each body part only once per week. If that’s not motivation do try the total body mass routine I don’t know what is!   ...

Workout Routines, Plans and Home Workouts

Time For Turbulence Workout

Workout Description Time for turbulence shocks your body into using the magic combination of weights and cardio to get rid of your body fat, especially around your mid section. I’ve also used this routine as a tone and shaping routine with great success. Workout Notes Superset training, perform exercise A followed by B with no rest inbetween, that’s one set of each exercise. Alternate between workout 1 and workout 2. One week you will do workout 1 twice and workout 2 once. The next week you will do workout 2 twice and workout 1 once and so on. Perform workout 1 on Monday, workout 2 on Wednesday, back to workout 1 on Friday. The next week you should do workout 2 on Monday, workout 1 on Wednesday and workout 2 again on Friday. Of coure, you don’thave to stick to Mondays, Wenesdays and Fridays – you could opt for Sundays, ...

Workout Routines, Plans and Home Workouts

The Ultimate Fat Burning Workout

Workout Description The ultimate fat burning workout is exactly what it claims to be. Looking at the exercises, ironically they are very similar to the ones I list in most of the mass building and muscle building routines. How you perfrom the exercises is very different, using high intensity circuits to ignite your fat burning metabolism and finishing off with high intensity cardio interval sprints. Working your whole body in one routine raises your metabolism and ensures you burn fat for many hours after your workout. This workout feels right and I have seen more fat loss results with this workout, than I have with any other workout routine. Workout Notes Monday and Friday Routines – do 10 reps of each exercise in a circuit (one exercise after another until all exercises have been completed – that’s one circuit) Do one to three circuits altogether depending on experience. Finish by ...

Workout Routines, Plans and Home Workouts

Muscle And Strength Workout

Workout Description Muscle and strength is what bodybuilding is all about… well at least at the beginning. Research has shown men and women who trained their entire bodies 3 times a week gained more muscle and lost more fat than those who only worked each muscle group once a week (eg split training). This workout will build strong foundations and add lean muscle mass along the way. Workout Notes Pay attention to form and tempo of each exercise to maximise your gains and fire up your metabolism.Keep rest periods between sets down to around 45 seconds. Start off doing 12 reps, but increase the weight and decrease the reps each week.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Straight Sets 4 Intermediate   Workout Exercises Exercise Sets Reps/Time Plank 3 60 seconds Side Plank 3 60 seconds Back Cobra 3 ...

Workout Routines, Plans and Home Workouts

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 ...

Workout Routines, Plans and Home Workouts

Four Repping Workout Split

Workout Description Train four different exercises per muscle group, 3 sets of each (plus warmup). Your first exercise is done very heavy to build maximum strength. The next is performed slightly lighter to focus on muscle size, the third is done even lighter to target muscle endurance and the final exercise is done with very light weights to pump the muscle and encourage the release of mucle building hormones. Workout Notes Do all exercises with a weight that allows you only to do the prescribed amount of reps. Increase the weight each week if you can. Add cardio inbetween workout days for added shape and tone.   Main Goal: Days Per Week: Type of Workout: Workout Level: Build Muscle and Shape 3 Straight Sets Intermediate Workout 1 – Chest, Triceps and Abs Exercise Sets Reps Bench Press 3 warm-up, 4,4,4 Incline Bench Press 3 warm-up, 8,8,8 Incline Dumbbell Flyes 3 ...

Workout Routines, Plans and Home Workouts

Dumbbell Domination Training

Workout Description You can perform an amazing, effective workout with the most simple and important fitness equipment of all – the trusty dumbbells. This workout can be performed anywhere and without dedicating a whole room and a large budget towards it! Workout Notes Perform all sets for each exercise before moving onto the next exercise. This workout uses the old classic dumbells to hit all your major muscle grops leaving you more muscular and toned.   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: What you Need: Build Muscle and Tone 2 or 3 Straight Sets,Total Body 6 Beginner Pair of Dumbbells   Dumbbell Domination Workout Plan Exercise Sets Reps Flat Dumbbell Press 2 8-15 Incline Dumbbell Press 2 8-15 Flat Bench Flye 2 8-15 Plyometric Push Up 2 8-15 Seated Shoulder Press 2 8-15 Shrug 2 8-15 Bent Over Flye 2 8-15 Bench Dip ...

Workout Routines, Plans and Home Workouts

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 ...

Workout Routines, Plans and Home Workouts