These workout programs go from building lean muscle mass, endurance, strength, a big muscle gains. IMPORTANT NOTES!! 1. Make sure to exhale when you are exerting yourself! Meaning when you lift the weight breath out. 2. Keep your core tight, meaning your abdomen is tight throughout all of your exercises; This will help with strength, balance, and proper form. 3. Squeeze your muscles when you contract, the more isometrics the more muscle involvement! 4. Pictures and some descriptions have been used from BodyBuilding.com and other internet sources. What skill level is this Workout Program designed for? Everyone! Workout # 1: Whole Body Work Out Describe this Workout. This is a whole body work out designed for building lean muscle mass and endurance. Rest period in between sets is 30-45 seconds. This work out should take 30-45minutes. Which muscle group(s) does this Workout target? All of them! Suggested schedule for this Workout Twice a week. Exercise #1 Name Leg Press
Exercise #1 Description (Describe how this exercise should be performed) Start with a fairly light weight and warm up with 15 reps, feet shoulder width apart and bringing the sled down slowly till your knees are at a 90 degree angle and then press up making sure you are pressing with your heels. Add a more challenging weight the next set till you feel the burn. 4 sets at 12 reps each. Inhale on the way down and exhale on the way up. Exercise #2 Name Side laterals super set with front raises.
Exercise #2 Description (Describe how this exercise should be performed) Start with a light weight (women 3-5lbs, men 8-10lbs) (Stand) or sit at the edge of a bench with your legs fairly close together and dumbells at arms length, palms facing in toward the thighs. Slowly raise the dumbells to a position a little above shoulder height, pause, then lower them back to the starting position. Keep the arms straight through out the execution of the exercise. Inhale while raising the dumbells exhale while lowering them. 15 reps. As soon as you finish the side laterals then go right into Front shoulder raises. Stand with your feet shoulder width apart and your knees slightly bent. With a dumbbell in each hand, allow your arms to hang in front of you so that your palms are facing the front of your thighs. With your elbow slightly bent, lift one arm straight out in front of you until your arm is at shoulder height. Lower that arm back to the starting position. With your other elbow slightly bent, lift the other arm straight out in front of you until your arm is at shoulder height. Lower that arm back to the starting position. Same breathing technique as before. 4 sets of 30 reps. 15 reps of each exercise. Exercise #3 Name Sumo Squat or Plie Squat
Exercise #3 Description (Describe how this exercise should be performed) Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with your hips in a neutral position. Don't arch your lower back. To begin the exercise, start by moving your hips back like you were going to sit in a chair. Then, bend your knees letting them follow the exact angle of your toes. Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you. Exhale and return to the starting position while squeezing your glutes all the way up. Remember to maintain good posture with your chest up and abs tight. Also, keep your feet flat on the ground throughout the movement. You can also do this with a barbell on your back. Exhale on the way up, inhale on the way down. 4 sets of 15 reps. Exercise #4 Name Over head tricep extension superset with dips
Exercise #4 Description (Describe how this exercise should be performed) Over head extension: Hold a dumbbell with both hands at the end, raise over to arm's length. Stand straight up, with your head up and your feet about 16 inches apart. Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close to your head and your elbows in the SAME place during the entire movement. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps. Return to starting position. Tricep Dips: Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! Keep your abs tight throughout these exercises! 4 sets, 15 reps of each exercise. So 15 reps of the extension and immediately after those 15 start your dips for 15 reps. Exercise #5 Name Lunges
Exercise #5 Description (Describe how this exercise should be performed) Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Inhale on the way down and exhale on the way up. Make sure to keep your core nice and tight for a more balanced move. 4 sets, 12 reps on each leg. Exercise #6 Name Reverse Grip Barbell Row Exercise #6 Description (Describe how this exercise should be performed) Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide underhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat. Exhale on the way up and inhale on the way down. 4 sets of 12 reps. Exercise #7 Name Combination bicep curl and lunge
Exercise #7 Description (Describe how this exercise should be performed) Follow the process of the lunge that was described above but add a dumbbell bicep curl at the bottom of your lunge. You can either do it with a dumbbell in each hand or single dumbbell. 4 sets of 10 reps on each side. Make sure you are squeezing the muscles that are being used, this ads tension from the isometrics. Workout #2: Workout Part I of a 3 day split For Strength and Muscle Gain. Describe this Workout. This work out focuses on the Chest, Shoulders, and Triceps. With a pyramid format for strength and muscle gain. This format can be used for all workouts as well. Rest time in between sets is 1-2 minutes. This work out should take 45 minutes to an hour depending on rest time. Which muscle group(s) does this Workout target? Chest (pectoralis), Shoulder (deltoids), Tricep muscles (triceps brachii). Suggested schedule for this Workout (e.g., Weekly on Tuesday and Thursday ) Once a week if doing with a 3 day split. Exercise #1 Name Dumbbell Chest press
Exercise #1 Description (Describe how this exercise should be performed) Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control and squeeze your chest muscles. Then, follow the same path downward until your arms are slightly below parallel to the floor. Inhale on the way down, exhale on the way up. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #2 Name Incline Bench Press Exercise #2 Description (Describe how this exercise should be performed) Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Inhale on the way down, exhale on the way up. 4 sets at 12, 10, 8, 6 reps increasing the weight every set.
Exercise #3 Name Flat Flies Exercise #3 Description (Describe how this exercise should be performed) Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Core tight, inhale on the way up as well as squeezing the chest muscles and exhale on the way down. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #4 Name Barbell Shoulder Press
Exercise #4 Description (Describe how this exercise should be performed) Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhead. Return to upper chest and repeat. Inhale on the way up, exhale on the way down. Remember to keep your core tight. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #5 Name Side Laterals Exercise #5 Description (Describe how this exercise should be performed) (Stand) or sit at the edge of a bench with your legs fairly close together and dumbells at arms length, palms facing in toward the thighs. Slowly raise the dumbells to a position a little above shoulder height, pause, then lower them back to the starting position. Keep the arms straight through out the execution of the exercise. Inhale while raising the dumbells exhale while lowering them. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #6 Name Dumbbell Shoulder Press
Exercise #6 Description (Describe how this exercise should be performed) Preparation: Position dumbbells to each side of shoulders with elbows below wrists. Execution: Press dumbbells until arms are extended overhead. Core tight throughout the movement. Exhale on the way up, inhale on the way down. Lower and repeat. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #7 Name Cable Rope Tricep Extension
Exercise #7 Description (Describe how this exercise should be performed) Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope. Core Tight and Breath. A modification is to bend over at the waist at a 45 degree angle and go through the same movement, this really isolates the muscle. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #8 Name One Arm Dumbbell Tricep Extension
Exercise #8 Description (Describe how this exercise should be performed) Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. The key is to keep your core tight and breathe correctly. 4 sets, 12 reps each side. Workout #3: Work Out Part II of a 3 Day Split Describe this Workout. This work out focuses on the Back, Biceps, and Calves. With a pyramid format for strength and muscle gain. This format can be used for all workouts as well. Rest time in between sets is 1-2 minutes. This work out should take 45 minutes to an hour depending on rest time. Which muscle group(s) does this Workout target? Back (Latissimus Dorsi), Biceps (Biceps Brachii), Calves (Gastrocnemius). Suggested schedule for this Workout (e.g., Weekly on Tuesday and Thursday ) Once a week if doing with the 3 day split. Exercise #1 Name Reverse Grip Barbell Row
Exercise #1 Description (Describe how this exercise should be performed) Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide underhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat. Exhale on the way up and inhale on the way down. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #2 Name Cable Rope Rear-Delt Row Exercise #2 Description (Describe how this exercise should be performed) To perform these rows, sit in the same position on a cable-row station as you would doing seated cable rows. Attach a rope to the pulley and grasp it with an overhand grip. Stretch your lats if you wish, stand upright and bring the weight in and upwards towards your neck. The trick is to extend your forearms upwards as you pull the weight to your neck, and at the end of the movement, your arms will finish in a bicep-pose with your lower arms parallel to the floor. By doing this, it activates the rear delts and allows for a peak contraction. Remember to squeeze your delts when you are contracted back! The more isometrics the more muscle involvement! 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #3 Name Lat Pull downs superset
Exercise #3 Description (Describe how this exercise should be performed) Start with your legs positioned snugly under the kneepads of a pull down machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly, keeping your shoulders down and your lats contracted! Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight! OR let your shoulders come up when you bring the bar back up! 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #4 Name Incline Bicep Curl
Exercise #4 Description (Describe how this exercise should be performed) Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #5 Name Bar Bell Curl Exercise #5 Description (Describe how this exercise should be performed) Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulderwidth apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Abs tight, exhale on the way up and inhale on the way down. 4 sets at 12, 10, 8, 6 reps increasing the weight every set.
Exercise #6 Name Bicep Rope Curl Exercise #6 Description (Describe how this exercise should be performed) Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #7 Name Calf Press on Leg Press
Exercise #7 Description (Describe how this exercise should be performed) While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. 4 sets 15 reps with a reasonable weight. Exercise #8 Name Seated Calf Raise Exercise #8 Description (Describe how this exercise should be performed) Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. 4 sets 15 reps.
Workout #4: Work Out Part III to a 3 Day Split Describe this Workout. All legs and abs! With a pyramid format for strength and muscle gain. This format can be used for all workouts as well. Rest time in between sets is 1-2 minutes. This work out should take 45 minutes to an hour depending on rest time. Which muscle group(s) does this Workout target? Legs meaning, quads, hamstrings, glutes! Suggested schedule for this Workout (e.g., Weekly on Tuesday and Thursday ) Once a week if doing with a 3 day split. Exercise #1 Name Barbell Squat
Exercise #1 Description (Describe how this exercise should be performed) Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Squeeze glutes on the way up and make sure to breath and keep your abs tight! Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #2 Name Narrow Stance Leg Press Exercise #2 Description (Describe how this exercise should be performed) Sitting on a leg press machine, position your feet together against the crosspiece about 6 inches apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. 4 sets at 12, 10, 8, 6 reps increasing the weight every set.
Exercise #3 Name Leg Extension Exercise #3 Description (Describe how this exercise should be performed) Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up! Inhale on the way down, exhale on the way up. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #4 Name Stiff Leg Dead Lift
Exercise #4 Description (Describe how this exercise should be performed) Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. Squeeze your glutes as you come up. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells. 4 sets of 15 reps. Exercise #5 Name Lying Leg Curl Exercise #5 Description (Describe how this exercise should be performed) Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exhale on the way up and inhale on the way down. Core tight! 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #6 Name Lunges
Exercise #6 Description (Describe how this exercise should be performed) Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Inhale on the way down and exhale on the way up. Make sure to keep your core nice and tight for a more balanced move. 4 sets at 12, 10, 8, 6 reps increasing the weight every set. Exercise #7 Name Alternate Heel Touch Exercise #7 Description (Describe how this exercise should be performed) Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep! 3 sets 30 reps. Exercise #8 Name Cable Seated Crunch
Exercise #8 Description (Describe how this exercise should be performed) Preparation: Seat with back support away from a medium high pulley. Grasp the cable rope attachment with both hands and place securely over the both shoulders. Allow the weight to hyperextend the lower back slightly. Execution: With the hips stationary, flex the waist so the elbows travel toward the hips. Return and repeat. 3 sets 20 reps and a medium weight. TIP: Also can be done on exercise ball. Optional Cardio Work Out: Monday-Wednesday-Friday: 30-45 minutes at moderate intensity. Use the cardio equipment of your choice or just go outside and walk for the required time. (Start at thirty minutes and add five every other week until you reach forty-five minutes. Then stay at that level.) Tuesday: 15-30 minutes high intensity intervals. Start with three minutes at an easy pace. Now you are ready for your first sixty-second work interval. Increase the elevation or resistance setting and go hard for sixty seconds. Ease the tension back for a sixty second rest interval then perform another hard interval. Perform five work intervals the first week followed by a two minute cool down. Each week add another interval until you reach twelve. At that point add five seconds to each work interval and reduce the rest interval by five seconds for each of the next four week leading to your contest. Thursday: 15-20 minutes. On Thursday we are going to measure progress by seeing how many calories we can burn during a session. First, choose a piece of equipment that gives you a calories expended readout. The first week go at a slightly higher than comfortable pace for fifteen minutes and record the calories expended. Each week you will try to increase the calories expended while keeping the time constant. When you cannot increase your intensity further go up to sixteen minutes to get the additional caloric expenditure you are after, etc.