Full Body Workout (2 times a week)
Also good for those who never trained before or those who are coming back to gym after a very long break (months/years) and should do this routine for a week to break through the muscle soreness.
Weekly routine:
- Monday: Full Body
- Tuesday: off
- Wednesday: off
- Thursday: Full Body
- Friday: off
- Saturday: off
- Sunday: off
When there are multiple exercises in one row, choose one, also you could switch between those every other workout:
- Flat Barbell Bench Press / Incline Bench Press (Switch every other workout)
- Barbell Squat / Leg Press (Switch every other workout)
- Bent Over Rows / T-bar Rows(Switch every other workout)
- Military press
- Pull Ups / Lat Pulldowns (Switch every other workout)
- Sitting / Standing Calves (Switch every other workout)
- Ab machine / Leg Raises / Sit Ups. (Switch every other workout)
- Stretch minimum 5 to 15 min.
As you can see, there is no arm exercises, because all of those chest and back exercise include bicep and tricep use in it. Feel free to add in additional arm exercises if needed. This is a basic structured full body workout that contains 2 chest exercises, 2 shoulder exercises, 3 back exercises, 3 leg exercises and abs at the end. However if you feel comfortable, you should try out different order of exercises, I don't recommend adding more exercises, if you do those intensely, with slow proper reps, your muscles should feel like on fire by the end of the workout, cut out the exercises that you don't respond well to, or if you have trouble doing them properly.
Upper Lower Body Workout (3 - 4 times a week)
If you choose to workout 3 days, choose to take out either 1 lower or upper body workout. Note: Shoulders are going to be on a lower body day, because it would be too much pressure on the shoulder joints to do heavy shoulder exercises aditionally to the chest exercises on the same day.
Weekly routine:
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: off
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: off
- Sunday: off
Upper Body workout:
- Flat Barbell Bench Press
- Incline Bench Press (Barbell or Dumbbell) / Military Press (Barbell)
- Bent Over Rows / T-bar Rows(Choose one)
- Pull Ups / Lat Pulldowns (Choose one)
- Cable tricep pushdown
- Standing Barbell Ez-bar Curls / Sitting Dumbbell Curls
- Ab machine / Leg Raises / Sit Ups. (Choose one)
- Stretch minimum 5 to 15 min.
- The workout contains 3 chest exercises, 3 back exercises, 2 bicep and 2 tricep exercises, finishing with abs.
Lower Body workout:
- Squats / Leg Press (switch each other workout)
- Quads extension (light weight)
- Hams curls
- Sitting calves / Standing calves (switch each other workout)
- Abs machine
Push Pull Leg Workout (5 - 6 times a week)
Each body part is being trained twice a week if you go for the 6 day workout routine, if you decide to go for 5, choose the day you want to take off the routine, either the muscle that is already well developed or if you simply don't like training a particular body part.
- Pull = Muscles that are pulling the weights = Back and Biceps
- Push = Muscles that are pushing the weights = Chest and Triceps
- Shoulders recommended with Legs because of reducing the pressure on shoulder joints
Weekly Routine:
- Monday: Pull
- Tuesday: Push
- Wednesday: Legs
- Thursday: Pull
- Friday: Push
- Saturday: Legs
- Sunday: off
Pull workout:
- Bent Over Rows / T-bar Rows(Switch every other workout)
- Pull up / Pulldowns(Switch every other workout)
- Chest supported rows machine / Chest supported dumbbells(Switch every other workout)
- Standing Bicep barbell curls
- Sitting bicep dumbbell curls
- Leg Raises
Push workout:
- Flat barbell bench press
- Incline barbell bench press
- Pec Deck / Dips (Switch every other workout)
- Tricep pushdowns
- Tricep overhead cable extensions
- Abs Machine
Leg(with shoulders) Workout:
- Warm up rotator cuffs
- Dumbbell shoulder press
- Side Lat raises
- Bent over lat raises
- Squats / Leg Press (switch each other workout)
- Quads extension
- Sitting calves / Standing calves (switch each other workout)
- Abs machine