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Workout Plan
It is best to have a Workout Plan and stick to it to get maximum results from exercising.
Simply doing some exercise and not tracking any progress or not focusing on specific
muscle group could lead you nowhere in your fitness goal. If your goal is to gain muscle in
your chest, shoulder, arms or lose fat in your belly, it is better to have a Workout Plan to
achieve that goal.
Check out my Full Body Workout Plan below. All other workout plans can be found from
Workoutpass. You can get 15 workout plans for free.
Below are Instructions on how to perform correctly the exercises in Video.
It is best to have a Workout Plan and stick to it to get maximum results from exercising.
Simply doing some exercise and not tracking any progress or not focusing on specific
muscle group could lead you nowhere in your fitness goal. If your goal is to gain muscle in
your chest, shoulder, arms or lose fat in your belly, it is better to have a Workout Plan to
achieve that goal.
Check out my Full Body Workout Plan below. All other workout plans can be found from
Workoutpass. You can get 15 workout plans for free.
Below are Instructions on how to perform correctly the exercises in Video.
Triceps Kickbacks
Bodybuilder Frank Sepe demonstrates how to properly do Triceps Kickbacks.
Bodybuilder Frank Sepe demonstrates how to properly do Triceps Kickbacks.
My Full-body Workout Plan
This is the workout I'm following through - a 3 times a week workout plan. You can follow
on this program, it is effective on supercharging your muscle growth and lose the fat.
Click on each link to see how to perform that exercise.
Consider these points when doing your workout:
Day 1 - Arms and Shoulders
Bicep Curls
Standing Hammer Curls
Tricep Kickbacks
Tricep Extensions
Dumbbell Shoulder Shrugs
Shoulder Lateral Raises
Dumbbell Front Raises
Shoulder Presses
Day 2 - Rest and Recovery
Day 3 - Butt, Thigh, and Legs
Smith Machine Squats
Standing Calf Raises
Leg Extensions
Lying Leg Curls
Day 4 - Rest and Recovery
Day 5 - Chest, Abs, and Back
Flat Bench Press
Incline Barbell Press
Cable Crossovers
Abs Crunch on Slant Board
Abs Knee Raise
Seated Leg Raises
Front Lat Pulldowns
Seated Cable Rows
Day 6 - Rest and Recovery
Day 7 - Rest and Recovery
The exercises above can be replaced with either machine or with cable, depends on what
is available on your gym. It pays to vary your routines, to avoid those 'plateaus' when you
feel that your routine exercise is not giving you the progressive result.
You might also try experimenting with 1 or 2 partial repetitions at the end of each set, at
the point where you can no longer complete a full repetition. This is called going to a
muscle failure. But please note, if you're going to do this, you need the assistance of a
partner for safety.
This is the workout I'm following through - a 3 times a week workout plan. You can follow
on this program, it is effective on supercharging your muscle growth and lose the fat.
Click on each link to see how to perform that exercise.
Consider these points when doing your workout:
- Always start with some aerobics (treadmill or bicycle) for 5 minutes, and
stretching for warm-up. Then do a warm-up set of 10 reps with a moderate load.
What is a moderate load? It is the weight that you can lift with 15-20 reps. The
heavy load is the one that you can lift only for 10 reps maximum.
- Allow sufficient recovery by waiting at least 48 hours between sessions when
training the same part of the body. For example, in this workout, there are 3
sessions per week, but each session is training different parts of the body.
- The standard number of sets is 3 sets of 6 to 10 repetitions of each exercise for
heavy load. As your strength increases, increase reps per set until you can do 12
reps while maintaining proper form. Then for your next session, when you have
reached 12 reps, increase the load and drop back to 6 reps.
- Perform positive phase (also known as the concentric or lifting phase) of each
exercise as quickly as possible while maintaining proper form, and perform the
negative (or lowering) phase much more slowly (to a count of four). This would
enhance your muscle building!
Day 1 - Arms and Shoulders
Bicep Curls
Standing Hammer Curls
Tricep Kickbacks
Tricep Extensions
Dumbbell Shoulder Shrugs
Shoulder Lateral Raises
Dumbbell Front Raises
Shoulder Presses
Day 2 - Rest and Recovery
Day 3 - Butt, Thigh, and Legs
Smith Machine Squats
Standing Calf Raises
Leg Extensions
Lying Leg Curls
Day 4 - Rest and Recovery
Day 5 - Chest, Abs, and Back
Flat Bench Press
Incline Barbell Press
Cable Crossovers
Abs Crunch on Slant Board
Abs Knee Raise
Seated Leg Raises
Front Lat Pulldowns
Seated Cable Rows
Day 6 - Rest and Recovery
Day 7 - Rest and Recovery
The exercises above can be replaced with either machine or with cable, depends on what
is available on your gym. It pays to vary your routines, to avoid those 'plateaus' when you
feel that your routine exercise is not giving you the progressive result.
You might also try experimenting with 1 or 2 partial repetitions at the end of each set, at
the point where you can no longer complete a full repetition. This is called going to a
muscle failure. But please note, if you're going to do this, you need the assistance of a
partner for safety.
Find out why, Burn The
Fat, Feed The Muscle is
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the #1 best selling diet
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history of the Internet. In
fact, it's one of the best
selling e-books on ANY
subject in the history of
the Internet!
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Trainer, Workout
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Trainer, Workout
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