Workout Description This is a great home version of the classic push pull workout all you need is a pair of the trusty dumbbells and a bench or swiss ball. 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 6 Beginner/Intermediate Pair of Dumbbells/Bench or Swiss Ball Workout 1 – Push Workout Exercise Sets Reps Dumbbell Squat 3 8-12 Dumbbell Bench Press 3 8-12 Incline Dumbbell Bench Press 3 8-12 Dumbbell Shoulder Press 3 8-12 Dumbbell Side Lat Raise 3 8-12 …
All posts in Workout Routines
No Equipment Workout
Workout Description Sometimes you just can’t make it to the gym – It’s a fact of life. Your mother in law is visiting, the boss needs you to work late, you can’t find a babysitter. Whatever the reason you need a fast workout filler that will help build muscle and keep you in shape without eating up too much of your precious time. This workout targets the big muscle groups with compund moves, explosive jumps and high reps, so you’ll burn calories fast and keep your muscles toned and highly responsive. Workout Notes Do the exercises in order as a circuit, completing them all before starting again ifyou’re feeling good. If you’re new to working out, do one circuit, if you’re experienced you should do 2 or 3 circuits. Perform all the exercises at speed without losing control or breaking form at any point. Rest for 30 seconds between sets. …
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 …
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 …
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 …
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 …
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 …
Compound Muscle Building Routine
Workout Description The compound muscle building workout routine is a classic, total body workout. You work your entire body each workout with subtle variation of exercises to keep your body guessing and your mind motivated. You can mix and match the exercises if you like, the idea is simple, the routine is simple in principle, but not so easy to execute! This is one of my all time favourites. Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: Build Muscle 3 Circuits 6 Intermediate Workout 1 Exercise Sets Reps Squats 3 8-12 Bent Over Barbell Row 3 8-12 Barbell Bench Press 3 8-12 Military Shoulder Press 3 8-12 Close Grip Bench Press 3 8-12 Barbell Curl 3 8-12 Swiss Ball Ab Crunch 3 8-12 Workout 2 Exercise Sets Reps Dumbbell Lunge 3 8-12 Wide Grip Lat Pull Down 3 8-12 Incline Dumbbell Bench Press …
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