Workout Routines For Everyone

[V@PoR]

Here are some workout routines.. hope they help you guys out... will have many more to come

Some are what I do and others are from my good friends at Extremfitness

Monday
Chest / Biceps

Chest:
Flat Bench: Press Set1 10reps, Set2 8reps, Set3 8reps, Set4 6reps
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

Incline Bench Press Set1 12reps, Set2 10reps, Set3 8reps
http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html

Dumbbell Pullover Set1 12reps, Set2 10reps, Set3 10reps,Set4 8reps
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html

Flat Dumbbell Fly 3 Sets x 10reps
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

Tuesday
Legs

Calves:
Standing Calve Raise --- 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html

Standing Reverse Calve Raise --- 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html

Seated Calve Raise --- 3 sets x 12reps
http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html

Hamstrings
Leg Curl (Seated) --- 3 Sets x 10reps
http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
Quadriceps:
Squat --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

Leg Press --- 4 Sets x 8reps
http://www.exrx.net/WeightExercises/Quadriceps/LV45LegPress.html

Leg Extension --- 3 Sets x 10reps
http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

Wenesday
Take a Rest or do... 30 mins of Cardio <--- Recommended

Thurday
Back And Triceps

Back:
Deadlift --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

Wide Grip Pull-ups --- 3 sets x as many reps as you can
http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

Barbell Rows --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Straight Leg Deadlift --- 3 Sets x 12reps
http://www.exrx.net/WeightExercises/ErectorSpinae/BBStraightLegDeadlift.html

Triceps:
Close Grip Bench Press --- 3 Sets x 10reps
http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Dips --- 4 Sets x as many reps as you can
http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

Tricep Extension (1-Arm) --- Set1 = 12reps, Set2 = 10reps, Set3 = 10reps, Set4 = 8reps
http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

FRIDAY
Shoulders, Traps and Calves

Shoulders:
Barbell Shoulder Press (Seated) --- Set1 = 10reps, Set2 = 8 reps, Set3 = 8 reps, Set4 = 6reps
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html

Upright Row --- Set1 = 12reps, Set2 = 10reps, Set3 = 8reps
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

Lateral Raise --- Set1 = 12reps, Set2 = 10reps, Set3 = 10reps
http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html

Rear/Bent Over Side Raise --- 3 Sets x 10reps
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

Traps:
Barbell Shrugs --- Set1 = 10 reps, Set2 = 8reps
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html

Dumbbell Shrugs --- Set1 = 10 reps, Set2 = 8reps
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

Calves:
Standing Calve Raise --- 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html

Standing Reverse Calve Raise --- 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html

Saturday and Sunday
You should Rest On Saturday and then 30-60 mins of Running/Bike/Cardio

 

[V@PoR]

Workout Routine # 2

Monday:
Squats 2 x 6-8
Box squats 2 x 4-6
Leg presses 2 x 5
weighted abs 2 x 20
Calves 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 6-8
Posterior core movement 2 x 10-20.
weighted abs 2x20
Bent over rows or some type of row 2 x 4-6
Reverse grip narrow grip pull downs 2 x 6-8
Standing wide grip curls 2 x 8-10

 

[V@PoR]

Workout Routine #3

Monday
Day Off

Tuesday
30 minute run/walk/ Bike
Abs

Wednesday
Squats 4x8-12
front squats 3x6-10
leg press 3x10-15
standing leg curl 3x8-12
seated leg curl 3x8-12
30 minutes stationary Run

Thursday
30 min stationary bike
30 min run/walk
Abs
Calves

Friday
Day Off

Saturday
bike/ Tredmill 15- 30 miles
66(Depending on how much you can take)

Sunday
30-45mins stationary Run/Bike
30 min run/walk
Abs

 

[V@PoR]

Workout Routine #4

Monday: Shoulders/Abs Cardio warmup and Extreme Spin class
Tuesday: Back/Abs , no cardio
Wednesday: Legs, Cardio
Thursday: Arms, Cardio
Friday: Chest Cardio
Saturday: Off/Rest
Sunday: Spin Class

Most Workouts (Legs, Arms, Chest. etc) 30- 40 mins
Cardio: 20- 30 mins

 

[V@PoR]

Workout Routine #5

Monday-Chest/tris

Chest:

Flat bb bench: 3x10,8,6
Incline bb: 3x10,8,6
Decline bb: 3x10,8,6
Incline db flyes: 3x10,10,10
Decline cable flyes: 3x10,10,10

Tris (light)

Rope pulldowns: 3x15
Single arm pulldowns: 3x15

Tuesday-Back/Bi's

Back

Deadlifts: 3x5
Front Pulldowns: 3x10-12
Db rows: 3x10-12
Db pullovers: 3x10-12
T-bar rows: 3x10-12
Low Cable rows: 3x10-12

Bi's (light)

Standing cable curls: 3x15
Concentration curls: 3x15

Wednesday=Shoulders/shrug

Shoulders

Seated db press: 3x10
Seated military bb: 3x10
Seated lateral raises: 3x10
BB front raises: 3x10
Rear cable raises (behind): 3x10

Shrugs

BB shrugs (front): 3x10
DB shrugs (Front): 3x10

Thursday legs/calves

Legs

Squats: 3x10-12
Leg press: 3x10
Hack Squat: 3x10
Leg ext: 3x10
leg curls: 3x10

Calves

Standing calf machine: 3x10-15
Seated calf raises: 3x10-15

Friday Bi's/tri's

Bi's (Heavy)

EZ bb curls: 3x10-12
DB hammer curls: 3x10-12
Single arm db prechers: 3x10-12
Stand up calbe curls: 3x10-12
Concentration curls: 3x10-12

Tri's (Heavy)

Ez bar skull crushers: 3x10-15
over head rope extensions: 3x10-15
Overhead DB press: 3x10-15
rope pulldowns: 3x10-15
Single arm pulldowns: 3x10-15