Weekly Exercise Routine
There are many ways that a fitness regimen can be formed and it may be formed according to your fitness goals. For example, a bodybuilder will have different routines than a sport athlete competing in swimming, basketball, football etc.
Here are a few different weekly exercise routines that will help you according to you fitness goals.
oFor the beginner or someone that wants to stay in good shape but does not want to workout more than 3 times a week. (overall good health and fitness) oDay 1- chest, shoulders, and triceps. 3x15 abs work oDay 2- back, biceps, traps, obliques. 3x15 abs work oDay 3- Legs, including hamstrings, quadriceps, and calves. 3x15 abs work oThe best way to perform this plan would be to have day 1 on Monday, day 2 on Wednesday, and Day 3 on Friday. This way you have a rest period between workouts and you also do not have to workout consecutive days.
oFor the advanced lifter or someone that wants speed, endurance and definition, this plan will work great. (athlete and definition) oDay 1- chest, shoulders, and triceps. 3x15 abs work oDay 2- back, biceps, traps, obliques. oDay 3- legs, including hamstrings, quadriceps, and calves. 3x15 abs work oDay 4-repeat day 1-no abs work though oDay 5-repeat day 2-3x15 abs work oDay 6-repeat day 3- no abs work though oDay 7-rest oThis weekly exercise routine will get you in shape very quickly but takes hard work and dedication. You will burn fat and replace it with muscle fast!!! I have done this before for 8 weeks and it really works. Keep in mind that it does require 6 workout days a week which is tough.
oThe third weekly exercise routine is also for an advanced lifter that is trying to gain mass, size, and strength. This will only require 4 days a week and each muscle will be trained one time. (size and strength) oDay 1(Monday)-chest, abs oDay 2(Tuesday)- back, biceps, traps, obliques oDay 3(Wednesday)-legs-abs oDay 4(Thursday)- rest, or if you prefer, 30 min cardio oDay 5(Friday)- shoulders and triceps oDay 6 & 7 (Sat and Sun)- Rest, with a little cardio if desired oThe key to this style is to perform very explosive repetitions using heavy weigh and low reps. Example, 3x8,6,and 4 (pyramid)
There are many different ways to set up your weekly workout routine, I personally have tried all of these and they work very well for what I was trying to accomplish. These are all set up with primary and secondary muscles working together and also having time to rest before using them again. For example, chest is a primary muscle and triceps is a secondary muscle used in chest exercises. This is why I allow 2 days in-between to rest before exercising the triceps again
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