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Thursday, February 24, 2011

Free Custom Workouts & Exercises

Custom Workouts & Exercises - 3 Day Split Training Routines

Because I'm in a great mood today, here is a one month workout & exercise program comprised of four weekly three-day split routines which you can try out no matter what your fitness level. Two-three sets of 10-15 for beginners, three-four sets of 10-20 for intermediate or maintenance. Choose weight according to your sets and reps with higher weight at lower reps and lower weight at the higher reps. Those seeking growth will want to stay with the lower reps and higher weight meanwhile those seeking fat loss or muscular endurance and toning would go for a higher rep and lighter weight.
Keep your movements moderate in speed and well controlled. You can take a day off between each day and take your weekend off if you like.
Day Split Workout Routines - Week #1 (Upper/Lower/Both)

Day 1 (Upper)
Day 2 (Lower)
Day 3 (Upper/Lower)
Mid Back RowHamstring CurlsLunges
Shoulder PressCalve RaisesPec Dec
Bicep CurlsInner thighsHamstring curls
Tricep DipsOuter thighsFront Shoulder Raises
HyperextensionsHip ExtensionsCalve raises
Wrist curlsTib PullsV sits
Oblique CrunchesAb CrunchesHanging Oblique Raises
3 Day Split Workout Routines - Week #2
(Three muscles split)
Day 1 (Back/Biceps/Abs)
Day 2 (Chest/Triceps/Glutes)
Day 3 (Legs/Shoulders/Obliques)
DeadliftChest PressSquats
ChinsTricep DipsLegs Curls
T Bar RowsPulloverCalve Raises
Bar curlsKickbacksMilitary Press
Alternating DumbbellDumbbell FlySide Delt Raises
CurlsCable Tricep PushdownsRear Delt Raises
CrunchesHip ExtensionSide Crunch
Leg RaisesMulti Hip Heal PushHanging Obliques
3 Day Split Workout Routines - Week #3
Day 1 (Front)
Day 2 (Back)
Day 3 (All Body)
Chest PressDeadliftSquats
CrunchesMid Back RowPec Flys
Front Delt RaisesTricep DipsBarbell Bent Rows
Leg ExtensionsRear FlyTricep Dips
Bar CurlsHamstring CurlsSeated Dumbbell Curls
Tib PullsCalve RaisesShoulder Press
Wrist curlsHip ExtensionsCrunches
3 Day Split Workout Routines - Week #4 (Machines/Freeweights/Bodyweight)
Day 1 (Machines)
Day 2 (Freeweights)
Day 3 (Bodyweight)
Chest PressSquatsPullups
Shoulder PressDB Chest PressDips
Mid Back RowDeadliftsLunges
Leg ExtensionFront Bar RaisesCrunches
Leg CurlsGood MorningsTricep Dips
Seated CalvesDB Standing CalvesChins
Cable PushdownsRaisesSide Crunches
Cable CurlsTricep Kickbacks
DB Curls

Make sure you stretch the muscle used in between sets. Additionally I would suggest a minimum of 5-10 mins doing some type of warm up such as riding the stationary bike or jogging on the treadmill to get the blood flowing which prepare the body for the exercise to come. Once you have completed your workout you should stretch or cool down on the bike at a very very low pace.
Keep track of your daily training by logging what is done, sets, reps, weight used, cardio intensity and so on. This will show you improvements as they occur and will keep you accountable to complete each training day without missing.
Lastly I would suggest a pre-workout protein shake (protein only) and a protein carb combo shake or meal post workout to ensure proper fuel and energy stores are replenished. This will not hinder fat loss if you use the right foods!!
*Tib pulls - using cable or band, hook the band or cable to your toes, seated facing the weight stack or area the band is secured. Pull toes toward you.
*Good mornings – bar on shoulder, on rear delts, bend forward at waist, knees soft but not bent, work toward bending to 90 degrees.

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