Workout Routine

Workout Routine

I know it's been a few days since my last post, so I'm going to show you a good workout routine. This workout routine is a good place to start for losing fat. First, you want to start exercising just 3 days a week. The best days are Monday, Wednesday and Friday. This will allow you Saturday and Sunday to heal. I know I said before that you need to change your workout routine every 6 weeks or so, but in the beginning you need to keep the same routine for about 3 months.

To start out you want to do 3 sets with around 2 minutes in between sets. You need to do about 10-15 reps for each exercise. Remember, the more reps the more long and lean your muscles will become. Less reps with heavier weights make you bulkier.

• Abs - With abs you can do any of the exercises that I explained in earlier posts, or you can simply do crunches and sit-ups.
  
• Chest - First, do some of the good ol' bench presses. Then do some dumbbell flyes. If you don't already know how to do them, lay flat on your back on a flat bench. Now, you need to take the dumbbells straight out at your sides (In line with your chest and arms very slightly bent at the elbow) and pull them back into your body (straight up into the air over your chest).
• Back - Now, you need to do some military presses. With military presses you sit straight up and down against a 90 degree bench. Take a regular (straight) bench bar and push it straight up past your head until your arms are completely straight. When doing this keep your elbows straight in line (pointing down at a 90 degree angle) with your thighs and the bar in line with your throat. Repeat this in a simple up and down motion. Along with the military presses you need to do some barbell rows. Start by standing slightly bent over at a 35-45 degree angle and pulling a bench bar up to your sternum. Warning: this can be dangerous and cause back injuries, if not done right. If you think this may be too tough, then you can do deadlifts. Either lay on a flat or inclined bench and pull dumbbells or a bench bar up toward your chest area.
• Biceps - Barbell curls are about the best bicep exercise there is. You can also switch out the barbell for some dumbbells if you want to change it up a bit.
  
• Triceps - My favorite exercise is the lying triceps press (skull crushes). Lay flat on your back on a flat bench...take a bench bar with a close grip and bring the bar back to the top of the forehead, then press that in an upward motion. Try to keep your biceps completely still in a straight up and down fashion and only move your arm from the elbow to the hand area.
  
• Legs - To start with just do some squats or leg presses. If you have access to a leg machine you should also do some leg extensions. Also, use that machine to do some leg curls. To work the calves you can do calf raises. Simply put a barbell on your shoulders and raise your heels off the ground and onto the balls of your feet.
  

These are all very easy and very basic exercises, but they can produce serious results. I also want to add some information about cardio. If you want to lose fat and not gain bulky muscles, then I would suggest doing about 20 minutes of cardio after your workout routine. If your goal is to gain a large amount of muscle then I would not perform any cardio at the end of your routine. Make sure to do only certain exercises on certain days...like on Mondays do Chest, Triceps and Biceps. Wednesdays do Abs and Back. And on Fridays do Legs only. Doing this will help you heal between sessions.

If you need more information on how the exercises are performed or a database of more exercises you can find them here.

Workout Routine