There are many ways that a fitness regimen can be formed and it may be formed according to your fitness goals. For example, a bodybuilder will have different routines than a sport athlete competing in swimming, basketball, football etc.
Here are a few different weekly exercise routines that will help you according to you fitness goals.
WEEKLY
o For the beginner or someone that wants to stay in good shape but does not want to workout more than 3 times a week. (overall good health and fitness)
o Day 1- chest, shoulders, and triceps. 3x15 abs work
o Day 2- back, biceps, traps, obliques. 3x15 abs work
o Day 3- Legs, including hamstrings, quadriceps, and calves. 3x15 abs work
o The best way to perform this plan would be to have day 1 on Monday, day 2 on Wednesday, and Day 3 on Friday. This way you have a rest period between workouts and you also do not have to workout consecutive days.
o For the advanced lifter or someone that wants speed, endurance and definition, this plan will work great. (athlete and definition)
o Day 1- chest, shoulders, and triceps. 3x15 abs work
o Day 2- back, biceps, traps, obliques.
o Day 3- legs, including hamstrings, quadriceps, and calves. 3x15 abs work
o Day 4-repeat day 1-no abs work though
o Day 5-repeat day 2-3x15 abs work
o Day 6-repeat day 3- no abs work though
o Day 7-rest
o This weekly exercise routine will get you in shape very quickly but takes hard work and dedication. You will burn fat and replace it with muscle fast!!! I have done this before for 8 weeks and it really works. Keep in mind that it does require 6 workout days a week which is tough.
o The third weekly exercise routine is also for an advanced lifter that is trying to gain mass, size, and strength. This will only require 4 days a week and each muscle will be trained one time. (size and strength)
o Day 1(Monday)-chest, abs
o Day 2(Tuesday)- back, biceps, traps, obliques
o Day 3(Wednesday)-legs-abs
o Day 4(Thursday)- rest, or if you prefer, 30 min cardio
o Day 5(Friday)- shoulders and triceps
o Day 6 & 7 (Sat and Sun)- Rest, with a little cardio if desired
o The key to this style is to perform very explosive repetitions using heavy weigh and low reps. Example, 3x8,6,and 4 (pyramid)
There are many different ways to set up your weekly workout routine, I personally have tried all of these and they work very well for what I was trying to accomplish. These are all set up with primary and secondary muscles working together and also having time to rest before using them again. For example, chest is a primary muscle and triceps is a secondary muscle used in chest exercises. This is why I allow 2 days in-between to rest before exercising the triceps again.
Weekly Exercise Routine WEEKLY
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