This sample workout uses the structure of 3 days of exercising followed by a rest day.
Repeat ad infinitum.
This workout is appropriate for anyone who wants to build some muscle and lose some weight. There's a balance to this plan which allows it to be appropriate for anyone.
Of course, if you have specific goals you want to achieve, you can take this structure and iterate it in task 4 to fully target your aims.
Let's start!
First off, it's recommended that you warm up and warm down for each training period. Don't do the exercise too late in the evening otherwise you may disrupt your sleep. Lastly, remember to take 30-second breaks between sets.
Each day, perform 2 cardio workouts with each lasting no more than an hour. Vary these to suit what you feel like or have access to that day. You can be swimming, running, cycling, or playing team sports.
Make the cardio something you really enjoy to keep your whole aerobic system functioning at a high level, and top it up with these more specialised gym plans.
Monday
Chest and Triceps
We have 4 exercises to focus on the chest:
- Incline dumbbell press
- Flat dumbbell press
- Incline flys
- Pec deck
For each, do 3 sets of 12 reps each.
Triceps:
- Skull crushers
- Rope extensions
- Straight bar pushdowns
For each, do 3 sets of 12 reps each.
Finish with a quick ab workout:
- Rope crunch
- Hanging knee raise
Do 4 sets of 20 reps each.
Rope Crunch Demonstration
Inside Grip EZ Curl Demonstration
Wednesday
Legs and Shoulders
Legs:
- Squats
- Leg extensions
- Leg curls
- Stiff leg deadlifts
- Seated calf raise
Do 3 sets of 12 reps.
Shoulders:
- Dumbbell shoulders press
- Cable lateral raise
- Reverse cable fly
- Smith machine shrugs
Do 3 sets of 12 reps.
Abdominals:
- Rope crunch
- Hanging knee raise
Smith Machine Shrugs Demonstration
