Workout Routines

Here is where you'll find a workout routine for you, if you're a man or woman who doesn't have much time and wants to train..... some training is better than none! If you are a bodybuilder and want to pack on some muscle, here's where you'll find some workouts. Who ever you are, you should find something here, if not then check out the Links page for more information!

An explanation and walk through of all the exercises mentioned can be found on the Exercise Execution page.

The Light User

Note: Please always do a warm upset when training a cold/fresh muscle, using a weight that is comfortable to lift for around 12 - 15 repetitions

Monday - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Tuesday - Off

Wednesday - Total body workout - Find a weight thats good for you on each exercise where a dumbbell is used, so that you can just about do 12 reps, if its too easy make the weight heavier, and vica versa.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Dumbbell bench press (chest) - 1 set of 12 repetitions

Dumbbell Rows (back) - 1 set of 12 repetitions

Seated Dumbbell Press (shoulders) - 1 set of 12 repetitions

Sit Ups (abs) - 1 set of of as many as you can do

Dumbbell Lunges (quads) - 1 set of 12 repetitions

Dumbbell Shrugs (Traps) - 1 set of 12 repetitions

Standing Calf Raise (calves) (with dumbbells in your hands and by your sides,if you don't have access to a gym) - 1 set of 12 repetitions

Twisting crunches (abs) - 1 set of as many as you can do

Alternating Dumbbell Curls (bicep) - 1 set of 12 repetitions

One Arm Dumbbell Overhead Extensions (Tricep) - 1 set of 12 repetitions

Dumbbell Lunges (legs) - 1 set of 12 repetitions

Leg Raises (abs) - 1 set of as many as you can do

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Thursday - Off

Friday - Cardio 16 - 20 mins Interval Training. Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Saturday - Off

Sunday - Off

The Medium User

Note: Please always do a warm upset when training a cold/fresh muscle, using a weight that is comfortable to lift for around 12 - 15 repetitions

Tuesday - Upper body workout - Find a weight thats good for you on each exercise where a dumbbell/barbell is used, so that you can just about do 8 reps, if its too easy make the weight heavier, and vica versa.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Dumbbell bench press (chest) - 2 set of 8 repetitions

Reverse Grip Pulldowns (back) - 2 set of 8 repetitions

Incline Dumbbell Bench Press (chest) - 2 set of 8 repetitions

Seated Cable Rows (back) - 2 set of 8 repetitions

Seated Dumbbell Press (shoulders) - 2 set of 8 repetitions

Standing Bent-over Rear Lateral Raises (shoulders) - 2 set of 8 repetitions

Straight Bar Curls (bicep) - 3 set of 8 repetitions

Lying Tricep Extensions (Tricep) - 3 set of 8 repetitions

Hammer Curls (bicep) - 1 set of 8 repetitions

Cable Push-downs Behind the Back (tricep) - 1 set of 8 repetitions

Barbell Wrist Curls (forearm) - 3 set of 8 repetitions

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Wednesday - Cardio 16 - 20 mins Interval Training - Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Thursday - Lower body workout - Find a weight thats good for you on each exercise where a dumbbell/barbell is used, so that you can just about do 8 reps, if its too easy make the weight heavier, and vica versa.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Leg Press (quads) - 4 set of 8 repetitions

Barbell Shrugs (Traps) - 3 set of 8 repetitions

Leg Curls (hamstrings) - 2 set of 8 repetitions

Leg Extensions (thighs) - 2 set of 8 repetitions

Standing Machine Calf Raises (calves) - 3 set of 8 repetitions

Donkey Calf Raises (calves) - 2 set of 8 repetitions

Twisting Crunches (abs) - 1 set of as many as you can do

Leg Raises (abs) - 1 set of as many as you can do

Cable Rope Crunches (abs) - 1 set of as many as you can do

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Friday - Cardio 16 - 20 mins Interval Training. Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Saturday - Off

Sunday - Off

The Heavy User

Note: Please always do a warm upset when training a cold/fresh muscle, using a weight that is comfortable to lift for around 12 - 15 repetitions

Monday morning - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Monday - at least 8 hours later - Chest, Back & Shoulder workout - Find a weight thats good for you on each exercise where a dumbbell is used, so that you can just about do at least 4 reps but no more than 6 reps, if its too easy make the weight heavier, so that you can just about get that last rep out and can't do any more than 6 reps.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Flat Barbell Bench Press (chest) - 3 set of 4-6 repetitions

Pull-Ups (back) - 3 set of 4-6 repetitions

Incline Barbell Bench Press (chest) - 3 set of 4-6 repetitions

Barbell Rows (back) - 3 set of 4-6 repetitions

Standing Barbell Press (shoulders) - 3 set of 4-6 repetitions

Standing Bent-over Rear Lateral Raises (shoulders) - 3 set of 4-6 repetitions

Standing Side Lateral Dumbbell Raises (shoulders) - 3 set of 4-6 repetitions

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Tuesday - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Wednesday morning - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Wednesday - at least 8 hours later - Leg, Traps & Ab workout - Find a weight thats good for you on each exercise where a dumbbell is used, so that you can just about do at least 4 reps but no more than 6 reps, if its too easy make the weight heavier, so that you can just about get that last rep out and can't do any more than 6 reps.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Squats (quads) - 4 set of 4-6 repetitions

Leg Press (quads) - 2 set of 4-6 repetitions

Standing Machine Calf Raises (calves) - 3 set of 8 repetitions

Upright Rows (traps) - 3 set of 6-8 repetitions

Seated Calf Raises (calves) - 3 set of 8 repetitions

Barbell Shrugs (traps) - 3 set of 6-8 repetitions

Leg Extension (quads) - 3 set of 4-6 repetitions

Leg Curls (hamstrings) - 3 set of 4-6 repetitions

Leg Raises (abs) - 1 set of as many as you can do

Seated Leg Tucks (abs) - 1 set of as many as you can do

Crunches (abs) - 1 set of as many as you can do

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Thursday - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Friday morning - Cardio 16 - 20 mins Interval Training (start with 1min easy, then 1.5mins hard, then 1 min easy, 1.5 mins hard and repeat until time is up). Keep a note of your calories burned & Distance travelled and try to beat it on the next cardio session.

Friday - at least 8 hours later - Biceps, Triceps & Forearm workout - Find a weight thats good for you on each exercise where a dumbbell is used, so that you can just about do at least 4 reps but no more than 6 reps, if its too easy make the weight heavier, so that you can just about get that last rep out and can't do any more than 6 reps.

Stretch Whole body (hold each muscle stretch for 15-20 secs)

Straight Bar Curl (bicep) - 3 set of 4-6 repetitions

Close Grip Bench (tricep) - 3 set of 4-6 repetitions

Alternating Dumbbell Curls (bicep) - 3 set of 4-6 repetitions

Lying Tricep Extensions (tricep) - 3 set of 4-6 repetitions

Barbell Wrist Curls (forearm) - 3 set of 4-6 repetitions

Reverse Wrist Curls (forearm) - 3 set of 4-6 repetitions

Stretch Whole body (hold each musc1le stretch for 15-20 secs)

Saturday - Off

Sunday - Off