Having Your Own Work Out Schedule
Having Your Own Work Out Schedule
Having Your Own Work Out Schedule
Are you still finding it difficult to figure out a useful type of work out schedule for yourself? Still questioning which times are good and which times are bad for training? Let me tell you that you aren't the first (and undoubtedly not the last) person to have issues with keeping a good work out schedule.
I'm going to show you a common work out schedule that almost every body uses nowadays. People commonly work out 3-4 days in a week, focusing mainly on a certain body part, or two, for each day and relaxing the next. Here is what a common work out schedule would look like:
Monday
This is the day most people would train their chest and triceps. A normal schedule could appear like this:
Warm up on treadmill or any cardio machine for about 15 minutes
Followed by lower ab workouts (at least 3-5 workouts)
Flat Bench Press (3 x 10-12)
Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
Incline Bench Press (3 x 10)
Lying Barbell Extensions (3 x 10-12)
Decline Bench Press (3 x 10)
Seated 2-arm Dumbbell Extensions (3 x 10)
Warm down on treadmill or any cardio machine for 15-20 minutes
Tuesday
People would probably let their chest and triceps muscles rest this day and focus on legs and shoulder workouts which would go like this:
Warm up on training bike or treadmill for 15 minutes
Followed by upper/middle ab workouts (at least 2-4 workouts)
Barbell Squats (3 x 10-12)
Dumbbell Shoulder Presses (3 x 10)
Barbell Lunges (3 x 20)
2-arm Side Deltoid Lateral Raises (3 x 10)
Warm Down on training bike or treadmill for 20 minutes
Wednesday
No working out today. Take in a lot of water and eat healthy.
Thursday
Since the chest and triceps muscles have already been rested long enough, most people tend to work their back and biceps after their rest day.
Warm up on rowing machine or treadmill for 15 minutes
Followed by oblique workouts (at least 2-3 workouts)
Bent Over Rows (3 x 10-12)
Pull-Ups (Overhand Grip 3 x 10)
Barbell Curls (3 x 10)
Deadlifts (3 x 10)
Dumbbell Curls (3 x 10 for each arm)
Dumbbell Rows (3 x 12 for each arm)
Friday
Use the last weekday for some fat burning circuit training or high intensity interval training and take a rest for both days during the weekend.
In Conclusion
Be sure to take into account that this is a normal type of schedule which most individuals use. You can follow these workouts either in the morning or the evening for whichever time is convenient.
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