Intermediate 3-days-workout Two-day Split Routine
If you have at least three-month experience with novice circuit training routines, then you can pass in to the intermediate level. At this point you should implement split routines in your workout schedule. This two-day split routine is a good one if you started with weights recently or if you can’t devote more then three […]
Intermediate 3-days/w Three-day Split Routine
This routine might be for you if you practice other physical activities for recreation or competitively. Here you train each muscle group only once a week, thus giving it enough time to recover until the next time you do the same muscle group. Intermediate Three-day Split Routine I might also be for you if you […]
Novice Workout Level Three
You can give this novice routine a try only if you have at least 10 – 12 weeks experience with weights under your belt. How often you should do it: 3 times per week Duration of a session: 1 – 1.15 hour What weights to use: Last rep should feel difficult but don’t go to failure. If it […]
Novice Workout: Level Two
If you have already been in a gym for at least 4 – 6 weeks, you can this circuit training routine. How often you should do it: 3 times per week Duration of a session: 45 – 60 min What weights to use: Last rep should feel difficult but don’t go to failure. If it gets too easy […]
Novice Workout: Level One
This is a circuit training routine for a complete novice. If you are starting now start with this one. How often you should do it: 3 times per week Duration of a session: 45 – 60 min What weights to use: Last rep should feel difficult but don’t go to failure. If it gets too easy increase the […]
Triceps Exercises
Here are a few suggestions for triceps exercises: Triceps Cable Press Down Lying Triceps Extension One Arm Triceps Extensions Close Grip Bench Press Triceps Dips One Arm Cable Press Down Dumbbell Kickbacks Triceps Cable Press Down Works: Triceps How to do it: Stand in front of an overhead pulley. Grasp the handle at width, narrower […]
Shoulder Exercises
Choose a shoulder exercise from the ones, listed below: Military Press Dumbbell Overhead Presses Smith Machine Military Press Upright Rows Standing Dumbbell Lateral Raises Standing Bent-over Dumbbell Lateral Raises One Arm Cable Lateral Raises Front Dumbbell Raises Military Press Works: Shoulders How to do it: Get a wide grip on a barbell. The starting position […]
Quadriceps Exercises
Here you will find a list of the most used and effective quads exercises: Squats Leg Press Hack Squats Leg Extensions Lunges Dumbbell Step Ups Squats Works: Quadriceps How to do it: Get a wide grip on a bar that is on a rack and step underneath it. Place the bar right in the middle […]