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This is a whole body workout 2-3 times a week with cardio exercises 3-4 times per week.

Monday- Chest, Back, Shoulders

Wednesday- Biceps, Triceps, Abs

Friday- Legs, Calves, Abs

 

Beginning Workouts (need just a set of dumbbells, bench and a bar to hang on)

Monday- Chest, Back, Shoulders

Warm-up-5-10 minute walk on treadmill or outside

Chest:

Flat Bench-(Dumbbells) 2 sets of 12 reps

Incline Bench-(Dumbbells) 2 sets of 12 reps

Decline Bench-(Dumbbells) 1 sets of 12 reps

Flat Bench Fly’s-(Dumbbells) 2 sets of 12 reps

Back:

Pull-Downs-(Wide grip and in front of head) 3 sets of 15 reps

Chin-Ups-(V bar or wider grip on bar) 3 sets of 10 reps

One Arm Bent-over Dumbbell Rows 3 sets of 10 reps

Shoulders:

Standing Dumbbell Lateral Raises 2 sets of 10 reps

Seated Dumbbell Military Press-(Choose a chair or bench with back support and able to put legs up, knees slightly bent) (Only bringing hands down to about ear height and keep stomach muscles tight to hold lower back muscles) 2 sets of 10 reps

End with static stretching exercises while muscles are still warm.

Wednesday- Biceps, Triceps, Abs

Warm-up-5-10 minute walk on treadmill or outside

Biceps:

Reverse (Supination) Hands Chin-Ups 2 sets of 10 reps

Seated Dumbbell Curls (Supination or Neutral Grip)

Triceps:

Standing Dumbbell Kickbacks 2 sets of 10 reps

One Arm Laying Dumbbell Flexion (keep elbow in line with body and always keep control of weight especially, on the downward) 1 set of 10 reps

End with static stretching exercises while muscles are still warm.

Friday- Legs, Calves, Abs

Warm-up-5-10 minute walk on treadmill or outside

Legs:

Walking Steady Advancement (up variable hills)

Wall Squatting (squat down with your back against the wall, keep your feet out in front far enough so your knee doesn’t go over the tip of your toe, as you squat down) Squat down to thigh is about 45 degrees, hold for 5 seconds then, stand back up 1 set of 10 reps

Calves:

Step Foot Raises (Put toe on edge of last step, hold on to hand railing, raise yourself up and down on toes, with heel hanging off step. Make sure to have shoes on with good grips on bottom.) 2 sets of 12 reps

Abdominal:

Laying Crunches 2 sets of 15 reps

Standing Dumbbell Side-bends (standing with dumbbells in both hands and arms straight, slide one arm down leg as you bend over to side slightly, then come back up straight-using opposite side muscle to pull you back up) 2 sets of 15 reps

End with static stretching exercises while muscles are still warm.

Advanced Workout Routines

The following advanced workouts need to be prepared for by proper hydration of water and make sure you eat some good carbs at least a couple hours before.
And don't lose your food building window after this workout to refuel with Good Protein Supplements.
This workout can be adjusted to a 3 day weekly or a 6 day bi-weekly program.

Workout #1

Day 1.- Chest, Triceps

Day 2.- Back, Biceps, Shoulders

Day 3.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.- Biceps, Triceps, Abs

Day 3.- Legs, Calves, Abs

Workout #3

Day 1.- Chest, BicepsShoulders

Day 2.- Legs, Calves

Day 3.- Triceps, Back, Abs

 

Chest (Can Use Strength Chart)

Warm-up 5-10 minute walk on treadmill or do 10 reps with bar on bench

Do these exercises in the order listed.

  • Flat Bench, 3 sets of 8-10 reps
  • Incline Bench, 3 sets of 8-10 reps
  • Decline Bench, 2 sets of 10-12 reps 
  • Standing Cable cross-over (upper body only slightly bent), 3 sets of 10-12 reps
  • Burnout with Dead Dear Push-ups (you have someone put a weight plate on your back while you do push-ups, arms shoulder width apart. Then have them remove the weight off back and continue to do push-ups with body weight, when you get tired, put knees down and push yourself up with sissy push-ups, then straighten knees back out and do negatives coming down when you aren't able to do positive push-ups, till exhaustion.)

Biceps

Warm-up 5-10 minute walk on treadmill or do 10 reps with very light dumbbells or bar curls

Do these exercises in the order listed.

  • Standing Straight bar Curls (Close Grip Curls), 3 sets of 10-12 reps
  • Preacher Curl Bar Curls (Wide grip on bar), 3 sets of 8-10 reps
  • Standing Arm Blaster Dumbbell or Curl Bar Curls, 1 set of 8-10 reps
  • Seated Dumbbell One Arm Concentration Curls, 3 sets of 8-10 reps
  • Optional Extra Exercise, Seated Incline Dumbbell Curls, 2 sets of 8-10 reps

Triceps

Warm-up 5-10 minute walk on treadmill or do 10 reps with very light dumbbells or bar kickbacks

Do these exercises in the order listed.

  • Laying on Flat Bench-French Press-"Nose Busters" (with curl bar), 3 sets of 3 in-one super set for 8-10 reps. Three in one super set is without stopping, "Nose Busters" then Pull-overs- taking bar back behind head and stretching lats, then pulling bar up over face and down to upper chest. Last exercise is close-grip bench press-press the bar off chest and back up. Do all three of these exercises on bench without setting the bar down and this counts as one set. 
  • Standing Reverse Cable Bar Curls, 2 sets of 8-10 reps
  • Standing Push Downs (with V-bar), 1-2 sets of 8-10 reps
  • Weighted Standing Dips, 3 sets of 10-12 reps, Note when weight is too heavy and you are too tired, remove weight and finish to rep out with body weight, without rest between these exercises.

Back

Warm-up 5-10 minute walk on treadmill or do 10 reps with very light dumbbells or bar rows

Do these exercises in the order listed.

  • Lower Back Extension Machine or back extension horse, 2 sets of 10-12 reps
  • Seated Rows (narrow grip), 3 sets of 8-10 reps
  • One Arm Dumbbell Bent Over Rows Video Available,  3 sets of 10-12 reps
  • Chin Ups-with box jumps (wide grip and narrow grip ), start out wide grip for 2 sets of 8-10 reps, then close grip for 3 sets for 8-10 reps with, box jumps to help with positive movement when, you get too tired.
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Legs (Can Use Strength Chart)

Warm-up 5-10 minute walk on treadmill or do 10 reps squatting with body weight

Do these exercises in the order listed.

  • Squats (Smith Machine), Remember to keep feet forward when you squat down so your knee doesn't go over tip of toe. Place feet angled out a little at shoulder width apart. 3 sets of 8-10 reps
  • Walking Lunges (with dumbbells or bar, walk about 5-8 feet and back for each rep) Video Available for Standing Lunges 2 sets of 2 walking trips
  • Leg Press, 3 sets of 8-10 reps and 1 set of 15-20 reps only last set. 
  • Standing Sissy Squats, 2 sets of 10-12 reps
  • Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.3 sets of 15-20 reps

Abs

Warm-up 5-10 minute walk on treadmill

Do these exercises in the order listed.

  • Cable pull downs with weight-Make sure to curl your body down toward your thighs and contract just abdominals, do 3 sets of 12-15 reps
  • Partner Leg lift through down-sit ups, While laying on back, place hands flat under your butt, tighten your abs to push and keep your lower back against floor. Have a partner stand above your head, facing your feet and as you lift your feet up, over your head, they will push your feet back down again. Note: they typically don't have to push very hard, be mindful of your own muscle ability and don't over due it. Make sure to keep lower back tight against the floor. Keep control of your legs going up and especially going back down. 2-3 sets of 15-25 reps
  • Laying Side Crunches Video Available, 3 sets of 20-25 reps, (Try to only contract side abs and not to push yourself up with arms)
  • Laying Crunches Video Available, 2 sets of 15-25 reps (Don't pull on neck if you hold your head)

Shoulders

Warm-up 5-10 minute walk on treadmill or do 10 reps with very light dumbbells or bar standing overhead presses

Do these exercises in the order listed.

  • Side Dumbbell Lateral Raises, 3 sets of 10-12 reps
  • Standing Dumbbell Front Raises Video Available, 3 sets of 12-15 reps
  • Standing Dumbbell Shrugs, (Make sure to work the front and rear sides of shrugs), 3 sets of 12-15 reps
  • Seated Rear Lateral Bent Over Raises, 3 sets of 10-12 reps
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Health and Fitness Code:
Physical
Mental
Spiritual

Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!