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 ...

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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 ...

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Upper and Lower Body Split

Workout Description The classic upper and lower body split training routine. This routine allows you to perform all the major compund muscle building exercises in a hard but fairly short workout routine. Superset training allows you to fit in a full workout in a relatively short space of time. Superset training also borders on the aerobic activity as you are performing two or three consecutive exercises. This will work your heart and lungs as well as your muscles. This is another one of my favourite routines. Workout Notes Superset training, perform exercise A followed by B with no rest inbetween, that’s one set of each exercise. (A, B, then C at the end of workout 1) Sample 4 day split – Monday and Thursday perform Workout A, Tuesday and Friday perform workout B Sample 3 day split – First week perform workout A on Monday and Friday, perform workout B ...

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Triple Fat Buster Workout

Workout Description The triple fat buster workout uses circuit training techniques to keep the workout high intensity and the blood pumping throught your entire body. Combined with a half decent diet this routine really works and is great for losing weight. I’ve also used this workout as a cutting phase after completing body mass training workouts. This workout feels aerobic even though you are using weights to perform the exercises. This one hurts…but you’ll like it!   Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Weight Loss 3 Circuit Training 4 Intermediate Workout A (Monday) Exercise Reps (circuit) Split Squat 10 Barbell Row 8 Press Up 10 Triceps Press Up 10 Squat and Press 10 Medicine Ball Situp 30 seconds Workout B (Wednesday) Exercise Reps (circuit) Upright Barbell Row 8 Incline Close Grip Press 10 Press Up 10 Negative Lateral Raise 8 Barbell Lunge 20 ...

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Total Body Weight Loss Routine

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 ...

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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!   ...

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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, ...

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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 ...

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Push Pull Workout

Workout Description The classic push pull workout routine is simple but very effective. You can maintain maximum blood pump around muscle groups which compliment each other perfectly. Rest periods are also maximised as you are working similar muscle groups in one workout. This routine can be performed 3 times per week. You could perform workout 1 on Monday and Friday, workout two on Wednesday. For the second week, you do workout 2 on Monday and Friday, workout 1 on Wednesday. This means you would be doing the push and the pull workouts 3 times in 2 weeks. Workout Notes Perform all sets for each exercise before moving onto the next exercise. To mix it up, each set of exercises could be performed as part of a circuit…good luck with that one though! I prefer to stick to straight sets with this routine as the blood flow makes you feel like ...

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Push Pull Legs Routine

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 ...

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