Workout Description The total body weight loss routine helps you maintain lean muscle mass while stripping away excess fat. Ideal for those who are is decent shape but are looking for a good overall shaping or weight loss routine. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Weight Loss, Build Tone 3 Supersets 8 Intermediate Workout 1 Exercise Sets Reps Squats 2-3 8-12 Bent Over Barbell Row 2-3 8-12 Barbell Bench Press 2-3 8-12 Tricep French Press 2-3 8-12 Barbell Curl 2-3 8-12 Ab Crunch 2-3 8-12 Cardio Intervals 10 minutes Workout 2 Exercise Sets Reps Dumbbell Lunge 2-3 8-12 Incline Bench Press 2-3 8-12 Lat Pull Down 2-3 8-12 Barbell Military Shoulder Press 2-3 8-12 Seated Dumbbell Curl 2-3 8-12 Figure of 8 Crunch 2-3 8-12 Cardio Intervals 10 minutes Workout 3 Exercise Sets Reps Deadlift 2-3 8-12 Press Up With Ball 2-3 …
All posts tagged weight
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! …
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 …
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 …
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 …
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 …
Bodyweight Training
Workout Description This workout can be used as a great weight free filler, or if you’re new to weight training and want to try it out before buying workout equipment or joining a gym. You could also use this workout routine if you’re experienced but currently can’t attend a gym for a while. The principle is simple, you workout without weights, using your own bodyweight to maximum effect. This workout can be performed just about anywhere. The only thing you need is to find something to pull yourself up with. A pull up or chin up bar is ideal, but you could use a wooden beam or strong door frame. Use your imagination but be careful! Workout Notes This workout can be performed as a circuit, performing all exercises in a row before going back to the first exercise. This will help ignite your fat burning system and also keep …
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. …
About Me
My name is Simon Gittins.
I am obsessed with helping people, it's what I love and what I do. If you are looking for extreme, magazine cover style results then you've found the right team to help you not only succeed...but absolutely nail it!!
Signup for my newsletter above for workout tips, routines, motivation and more. I'll help you to get in the best shape of your life!
Follow Us!