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Starting Routines

daily-routine

 

It’s absolutely paramount that you understand why you have taken it upon yourself to get involved with physical training. Working towards a goal will help you track your progress and act as a source of motivation. Failing to visualize and correctly set training goals will get you nowhere fast.

Choosing the right routine shouldn’t be a difficult task yet many people either overthink or over complicate the process. Keep it simple, especially if you’re starting out.

The below are a few simple and effective ones.

3 Day Split (Novice To Intermediate)
* use weight that is challenging but doable*
*3 times a weak*

Legs
• Leg Presses: 3 Sets x 12 Reps
• Leg Curls: 3 Sets x 12 Reps
• Standing Calf Raises: 3 Sets x 12 Reps

Chest/Shoulders
• Flat Barbell Bench Presses:3 Sets x 10 Reps
• Barbell Shoulder Presses:3 Sets x 10 Reps

Back
• Front Pulldowns: 3 Sets x 10 Reps
• Barbell Rows: 3 Sets x 10 Reps

Arms
• Barbell Curls:3 Sets x 10 Reps
• Lying Tricep Extensions:3 Sets x 10 Reps

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6-Day Split (Intermediate To Advanced, Strength and Size)
Two Days On, One Day Off, One Day On, Two Days Off, Repeat.

Monday: Chest/Shoulders/Triceps

Chest
• Incline Bench Presses: 3 Sets X 8 Reps
• Dumbbell Presses: 3 Sets X 8 Reps
• Incline Flyes: 3 Sets X 8 Reps
• Flat Bench Presses: 3 Sets X 8 Reps
• Cable Crossovers: 3 Sets X 15 Reps

Delts
• Machine Rear Laterals: 3 Sets X 10 Reps
• Side Laterals: 3 Sets X 10 Reps
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps

Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps
• Cable Pulldowns: 3 Sets X 12 Reps

Tuesday: Legs/Calves

Legs
• Squats: 4 Sets X 6-15 Reps
• Lying Leg Curls: 4 Sets X 12 – 15 Reps
• Leg Extensions: 4 Sets X 12 – 15 Reps
• Stiff Leg Deadlifts: 4 Sets X 12 – 15 Reps

Calves
• Standing Calf Machine: 4 Sets X 15 Reps
• Seated Calf Raises: 4 Sets X 15 Reps

Wednesday: OFF

Thursday: Back/Biceps

Back
• Barbell Rows: 3 Sets X 6-8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps

Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps
• Barbell Curls: 3 Sets X 8 – 12 Reps

2 Comments »

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