Workouts

Core Strength

 

TRX Training

One day at the gym I was looking for something different to do that I have never tried. I noticed the TRX Suspension Trainer and decided to try it out. I did a 45 minute workout performing several different exercises and was really happy with what I saw. This workout system allows you to train using your own bodyweight and control the level of difficulty. And a great aspect of the TRX Suspension Trainer is that you can alter the level of difficulty just by adjusting your body positioning.
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Workout Benefits:
  • Full body workout
  • Builds a strong core
  • Enhanced muscle endurance
  • Great for all fitness levels
  • Can be performed at home or in the gym
http://www.trxtraining.com/
 

 

Arm Cutting Workout

Biceps & Triceps
  1. EZ-Bar Inside Grip Curls: 4 sets of 15, 10, 10 and 8 reps
  2. Incline Dumbbell Hammer Curls: 3 sets of 12,10 and 10 reps
  3. Zottman Curls: 3 sets of 10 reps
  4. Barbell Preacher Curls: 3 sets of 12, 10 and 10 reps
  5. Decline EZ-Bar Triceps Extension: 4 sets of 15, 10, 10 and 8 reps
  6. Close Grip Barbell Bench Press: 3 sets of 10 reps
  7. Triceps Pushdown w/ Rope Attachment: 3 sets of 12, 10 and 10 reps
  8. Reverse Grip Triceps Pushdown: 3 sets of 12, 10 and 10 reps
Workout Notes:
  • Increase weight as the amount of reps decrease through the set
  • Take a 90 second break between each set
  • Give yourself at least 3 days rest between each arm workout
  • Please note that this routine is not designed for a beginning strength trainer
 

Quick Full Body Workout


For those who have trouble setting aside gym time during a busy work week, this is the perfect full-body workout using nothing more than your body’s own weight. It can be competed in less than 45 minutes and should be done 3 days a week.
 
 Body Weight Only Training
  1. Push-Ups: 3 sets of 30
  2. Decline Push-Ups w/ Exercise Ball: 3 sets of 20
  3. Dips: 3 sets 15
  4. Jump Squat: 3 sets of 20
  5. Air Bike (Abs): 3 sets of 50
  6. Abdominal Plank: 3 sets of 1 minute 
  7. Pull-Ups: 3 sets to failure for each set
  8. Chin-Ups: 3 sets to failure for each set
  9. Hyperextensions: 3 sets to failure for each set
  10. Push-Ups Close Triceps Position: 3 sets to failure for each set
Workout Notes:
  • Take a 30 second break in between each set in order to finish workout in 45 minutes
  • Make sure to take off at least one day in between each workout
  • Set aside at least one off day for a 30-60 minute cardio session.
    •  

High Intensity Training

This is a great workout to do for 2-3 weeks in between your normal routine.  Training like this will trick your muscles from what they are used to and support muscle growth.
 
The Intensity Workout
  1. Deep Squats: To Failure
  2. Hack Squats: To Failure
  3. Seated Cable Rows: To Failure
  4. Lying T-Bar Rows: To Failure
  5. Incline Dumbbell Press: To Failure
  6. Arnold Dumbbell Press: To Failure
  7. Front Plate Raises: To Failure 
  8. Decline EZ Bar Tricep Extensions: To Failure
  9. EZ Bar Bicep Curls: To Failure
  10. Front Shrugs: To Failure
  11. Back Shrugs: To Failure
  12. Standing Calf Raises: To Failure
  13. Cable Crunch: To Failure
Workout Notes:
  • 3 times a week with at least 1 rest day between each workout
  • Perform 1 set of each exercise to complete fatigue and rest 1 minute between exercises
  • Use weight that is around 80% of your one rep max
  • On rest days do cardio twice a week
 

Split Body Workout

When a split training program is used, you will focus on different areas of the body every day of the week, working out two body parts each time you're at the gym. By training each body part intensely, and allowing each muscle group at least two days rest in between workouts, you will experience gains in size and strength. The majority of split body workouts require you to spend at least 5 days a week at the gym.

The Routine:
 
Monday – Chest & Triceps
  1. Incline Dumbbell Press: 3 sets of 12, 10 and 8 reps 
  2. Dumbbell Press on Balance Ball: 3 sets of 10, 10 and 8 reps
  3. Decline Dumbbell Fly: 3 sets of 12, 10 and 8 reps 
  4. Push-ups w/ Feet on Balance Ball: 3 sets of 20 reps
  5. Close-Grip Barbell Bench Press: 4 sets of 12, 10, 8 and 4 
  6. Triceps Pushdown Rope Attachment: 3 sets of 12, 10 and 8
  7. Decline EZ Bar Skull Crushers: 3 sets of 10
  8. Reverse Grip Cable Straight Bar Push Down: 3 sets of 12,10 and 8
    9.  
Tuesday – Back & Biceps
  1. Hammer Dumbbell Curls: 3 sets of 12, 10 and 10 reps 
  2. Straight Barbell Curls: 3 sets of 10, 10 and 8 reps
  3. Barbell Preacher Curls: 3 sets of 12, 10 and 8 reps 
  4. Zottman Curls: 3 sets of 10 reps
  5. Wide-Grip Lat Pull Down: 3 sets of 12, 10 and 8 reps 
  6. Lying T-Bar Row: 4 sets of 12, 10, 8 and 4 reps
  7. Straight Arm Pull Down: 3 sets of 12, 10 and 8 reps 
  8. Elevated Cable Rows: 3 sets of 12, 10 and 8 reps
  9. Weighted Back Extensions: 3 sets of 12
Wednesday – Cardio & Abs
  1. Cardio: Jog a Mile
  2. Tempo Runs: 30 second jog, 30 second spring – Perform 20 sets
  3. Plank: 1 minute for 3 sets
  4. Hanging Pike: 3 sets of 15 reps
  5. Air Bike: 3 sets of 20
  6. Decline Crunch: 3 sets of 20
  7. Decline Oblique Crunch: 3 sets of 10 for each side
  8. Exercise Ball Pull In: 3 sets of 15

Thursday – Shoulders & Traps
  1. Standing Palms In Dumbbell Press: 3 sets of 12, 10 and 8 reps 
  2. Barbell Shoulder Press: 3 sets of 10, 10 and 8 reps
  3. Front Incline Dumbbell Raise: 3 sets of 10
  4. Seated Dumbbell Shoulder Fly: 3 sets of 12 reps
  5. Bent Over Dumbbell Side Lateral : 3 sets of 10
  6. Straight Barbell Upright Row: 3 sets of 12, 10 and 10
  7. Smith Machine Behind The Back Shrugs: 3 sets of 12, 10 and 8
  8. Dumbbell Shrugs: 3 sets of 10
Friday – Legs & Abs
  1. Smith Machine Squat: 5 sets of 12, 10, 8, 6 and 4 reps
  2. Barbell Box Squat: 4 sets of 12, 12, 10 and 10 reps
  3. Hamstring Machine Curl: 3 sets of 12, 10 and 8
  4. Seated Calf Raise: 3 sets of 20, 15 and 12 reps
  5. Exercise Ball Crunch : 3 sets of 20
  6. Flat Bench Leg Raises: 3 sets of 20
  7. Toe Touches w/ Legs Straight Above Head: 3 sets of 30
  8. Jackknife Sit Up: 3 sets of 15
Workout Notes:
  • When the amount of repetitions are being decreased, increase the amount of weight
  • Take a 2 minute break between each set
  • Abdominal exercises take a 1 minute break between each set
 

Core Training

The core is one of the most overlooked muscle groups when it comes to fitness training. The core stabilizes the body, controlling all of its movements and providing critical support during most strength and weight training exercises. A strong core is also essential for those looking to build mass, as abdominal strength directly correlates with how much muscle your body is able to hold, and has been shown to help prevent injury to other parts of the body.
 
 
Abdominal Workout
  1. Tempo Runs: 15-20 sets (1 set = 30 second jog, 30 second sprint) 
  2. Jackknife Sit-Up: 3 sets of 15 
  3. Decline Bench Lying Leg Raise: 3 sets of 20  
  4. Decline Bench Crunch: 3 set of 25 
  5. Oblique Crunches: 3 sets of 15 for each side to equal 30 repetitions 
  6. Dumbbell Oblique Side Bend: 3 sets of 15 
  7. Ab Crunch Machine: 3 sets of 20 
  8. Plank: 1 set for 2 minutes 
Workout Notes:
  • Perform this workout 2 days per week with at least 2-3 days of rest between workouts
  • This can be combined with your normal routine as your abdominal workout or performed on rest days for other body parts
  • Take a 1 minute rest between each set 
 

2 Day A Week Training

If finding time to train 4 or even 5 days a week isn’t realistic for you, this 30-minute dumbbell workout will provide all the weight training you need in a week in just two days. The routine will help you build strength and lean muscle mass and can be completed at home, in the office, or wherever you have access to a dumbbell set. By switching up repetition counts and dumbbell weight between the two workouts, you will confuse the muscles and produce even better results. I also recommend that you complement this workout with 2 half or full hour cardio sessions per week, if your schedule allows it.
 
The Routine:
 
Day 1
  1. Bench Presses with Dumbbells: 2 sets of 10-12 reps      
  2. Incline Presses With Dumbbells: 2 sets of 10-12 reps      
  3. Dumbbell Shoulder Press: 2 sets of 10-12 reps      
  4. Tricep Dumbbell Kickback: 3 sets of 10-12 reps
  5. Bent Over Two Dumbbell Row: 2 sets of 10-12 reps
  6. Bent Over Lateral Dumbbell Raises: 2 sets of 10-12 reps           
  7. Alternate Dumbbell Curls: 3 sets of 12-15 reps
  8. Abdominal Air Bike: 3 sets to failure for each set
Day 2
  1. Bench Presses with Dumbbells: 2 sets of 6-8 reps      
  2. Incline Presses with Dumbbells: 2 sets of 6-8 reps      
  3. Palms-In Dumbbell Shoulder Press: 2 sets of 6-8 reps
  4. Standing Dumbbell Tricep Extension: 3 sets of 6-8 reps      
  5. One-Arm Dumbbell Rows: 2 sets of 8-10 reps      
  6. Lateral Dumbbell Raises: 2 sets of 10-12 reps      
  7. Alternate Hammer Dumbbell Curls: 3 sets of 8-12 reps
  8. Abdominal Plank: 3 sets for 1 minute each
 Workout Notes:
  • Day 1 Workout: Take 30 second breaks in between each set
  • Day 2 Workout: Take 45-60 second breaks in between each set
  • For exercises that call for more reps, use lighter weight
  • For the exercises with less reps, use heavier weight
  • Take at least 2 days of rest between each workout

Supersetting Chest & Back


Supersetting is when you preform two or more exercises in sequence without rest, either grouping exercises for the same body part or opposing muscle groups. One of the more popular multi-group combinations is chest and back. This option presents a nice compliment because chest exercises focus on pushing motions and back exercises are more pulling intensive. The main benefit of pairing opposing muscle groups is that the non-targeted muscle has time to rest during alternate sets. This workout will increase intensity and muscle growth in a shorter training time.

The Routine:

Superset
Barbell Bench Press: 1 warm-up set of 20-30 reps, 5 sets of 15, 12, 10, 8, 6 reps
Wide-Grip Lat Pull-down: 1 warm-up set of 15 reps, 5 sets of 15, 12, 10, 8, 6 reps

Superset
Incline Barbell Press: 5 pyramid sets of 15, 12, 10, 10, 8 reps
T-Bar Rows: 5 pyramid sets of 15, 12, 10, 10, 8 reps

Superset
Flat-Bench Dumbbell Flyes: 5 sets of 15, 12, 10, 10, 8 reps
Barbell Dead Lift: 5 sets of 15, 12, 10, 10, 8 reps

Superset
Weighted Dip: 5 sets of 15 reps
Close-Grip Chin: 5 sets of 12 reps
Stiff-Arm Pull-Over: 5 sets of 15-20 reps

Workout Notes:
  • Perform one set of the first exercise of the superset, then immediately transition into the second exercise
  • Take a 2 minute break between each superset
  • Choose a weight that will be challenging as your body fatigues towards the last set of reps. The same weight should be used for the entire exercise.
 

25 Minute Arm Workout

We all struggle to fit in as much as we can into the minimal free time we all have. The good news is that adjusting the way you workout can help you train in just 25 minutes. In order to get the most from your abbreviated workout sessions, perform this arm routine on days you don’t have an hour or more to spend at the gym. But just because it will only take 25 minutes to complete don’t get too confident; this is no easy workout and it will challenge you!

The Routine:

Superset
Dumbbell Curls: 2 warm-up sets of 12 reps
EZ Bar Skull Crushers: 2 warm-up sets of 12 reps
 
Superset
Barbell Preacher Curls: 3 sets of 10 reps
EZ Bar Skull Crushers: 3 sets of 10 reps

Superset
Hammer Curls: 3 drop sets to failure
Seated Triceps Dumbbell Extension: 3 drop sets to failure

Superset
Cable Curls: 1 set of 25 reps
Triceps Pushdowns: 1 set of 25 reps
Zottman Curls: 1 set of 12
Standing Bent-Over Two-Arm Dumbbell Triceps Extension: 1 set of 12

Workout Notes:
  • Superset: Two exercises are performed one after another without any rest
  • Drop Sets: Immediately reducing the amount of weight between sets with no rest

Shoulders & Traps Drop Set Workout


Drop sets are a great technique to use to really pump up the intensity of a workout. It consists of continuing an exercise with a lower weight when failure has been reached at a higher weight. Reducing the weight as quickly as you can is extremely important.
 
The Routine:
  1. Standing Palms-In Dumbbell Press: 3 drop sets to failure
  2. Arnold Dumbbell Press: 3 drop sets to failure
  3. Front Two-Dumbbell Raise: 3 drop sets to failure
  4. Side Lateral Raise: 3 drop sets to failure
  5. Back Fly w/ Band: 1 set to failure
  6. Barbell Upright Row: 3 drop sets to failure
  7. Smith Machine Shrug: 3 drop sets to failure
Workout Notes:
  • Do as many repetitions as possible while keeping good form with your initial weight. Then reduce the weight used until exhaustion is reached again. Continue to reduce weight three times. ex) 25, 20, 15 = 1 set
  • Preform the workout only once a week with at least 3 days of rest in between shoulder workouts






 
 
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