Argh_College on 20 November 2012
Adding Muscle Workout Plan!
Beginning Workout Plan
Monday
| Bodypart | Exercise | Quantity | Number reps | Tempo |
| abs | rotisserie workout | 2 revolutions | ||
| lats | overhand pullups or walk the planks | 3 sets | 8 | 2s up 2s dn |
| legs | Goblet Chair Squats | 3 sets | 8-12 | |
| chest | pushups or knee pushups | 3 sets | 8 | 2s up 2s dn |
| Weights: 30 minutes, cardio 20 minutes & Cardio: 20 minutes – brisk walk, bike or jog |
Wednesday
| Bodypart | Exercise | Quantity | Number reps | Tempo |
| abs | rotisserie workout | 2 revolutions | ||
| lats | overhand pullups or walk the planks | 3 sets | 8 | 2s up 2s dn |
| legs | Goblet Chair Squats | 3 sets | 8-12 | |
| chest | pushups or knee pushups | 3 sets | 8 | 2s up 2s dn |
| Weights: 30 minutes, cardio 20 minutes & Cardio: 20 minutes – brisk walk, bike or jog |
Friday
| Bodypart | Exercise | Quantity | Number reps | Tempo |
| abs | rotisserie workout | 2 revolutions | ||
| lats | overhand pullups or walk the planks | 3 sets | 8 | 2s up 2s dn |
| legs | Goblet Chair Squats | 3 sets | 8-12 | |
| chest | pushups or knee pushups | 3 sets | 8 | 2s up 2s dn |
| Weights: 30 minutes, cardio 20 minutes & Cardio: 20 minutes – brisk walk, bike or jog |
Tuesday, Thursday, Saturday, & Sunday
| Cardio: 20 minutes – brisk walk, bike or jog |
Intermediate Workout Plan
Day 1 – Push
| Bodypart | Exercise | Number sets | Number reps |
| abs | rotisserie core workout | 2 revolutions | n/a |
| chest | dumbbell press | 3 sets, 1-2min rest between | 6-12 |
| chest | dumbbell flys | 3 sets, 1-2min rest between | 6-12 |
| shoulders | alternating dumbell press | 3 sets, 1-2min rest between | 6-12 |
| shoulders | side raise | 3 sets, 1-2min rest between | 6-12 |
| triceps | dumbbell french press | 3 sets, 1-2min rest between | 6-12 |
| Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike |
Day 2 – Pull
| Bodypart | Exercise | Number sets | Number reps |
| lats | overhand pullups | 3 sets, 1-2min rest between | 6-12 |
| lats | barbell row | 3 sets, 1-2min rest between | 6-12 |
| lats | underhand pullups | 3 sets, 1-2min rest between | 6-12 |
| biceps | dumbbell curls | 3 sets, 1-2min rest between | 6-12 |
| biceps | hammer curls | 3 sets, 1-2min rest between | 6-12 |
| Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike |
Day 3 – Legs
| Bodypart | Exercise | Number sets | Number reps |
| abs | rotisserie core workout | 2 revolutions | n/a |
| legs | lunges | 3 sets, 1-2min rest between | 6-12 each leg |
| legs | SDL | 3 sets, 1-2min rest between | 6-12 |
| legs | calf raises | 3 sets, 1-2min rest between | 6-12 |
| legs | goblet chair squats | 3 sets, 1-2min rest between | 6-12 |
| Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike |
Day 4: Rest day. Cardio: 20 minutes – jog, brisk walk or bike
Day 5: Back to day 1 push workout.
Advanced Workout Plan
Monday – Chest
| Exercise | Number sets | Number reps | Tempo |
| dumbbell flys | 3 | 4-8 | 2s up 2s dn |
| dumbbell press | 3 | 4-8 | 2s up 2s dn |
| incline press | 3 | 4-8 | 2s up 2s dn |
| incline fly | 3 | 4-8 | 2s up 2s dn |
| hip pushups* | 3 | 4-8 | 2s up 2s dn |
| Weights: 45 – 70 minutes Cardio: 20 minutes – jog, brisk walk or bike |
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| * or bench press if you have a bench press with safety catch bars or a competent spotter |
Tuesday – Lats
| Exercise | Number sets | Number reps | Tempo |
| weighted pullups | 3 | 4-8 | 2s up 2s dn |
| dumbbell rows | 3 | 4-8 | 2s up 2s dn |
| narrow grip pullups | 3 | 4-8 | 2s up 2s dn |
| bent over rows | 3 | 4-8 | 1s up 1s dn |
| alternating grip pullup | 3 | 4-8 | 2s up 2s dn |
| Weights: 45 – 70 minutes Cardio: 20 minutes – jog, brisk walk or bike |
Wednesday – Legs
| Exercise | Number sets | Number reps | Tempo |
| lunges | 3 | 4-8 each leg | 2s up 2s dn |
| stiff legged dead lifts | 3 | 4-8 | 2s up 2s dn |
| skateboard squats* | 3 | 4-8 | 2s up 2s dn |
| weighted calf raises | 3 | 4-8 | 2s up 2s dn |
| hanging leg curls | 3 | 4-8 | 2s up 2s dn |
| Weights: 45 – 70 minutes Cardio: 20 minutes – jog, brisk walk or bike |
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| * or squats if you have a squat cage with safety catch bars or a competent spotter |
Thursday – Shoulders
| Exercise | Number sets | Number reps | Tempo |
| alternating dumbell press | 3 | 4-8 | 2s up 2s dn |
| side raise | 3 | 4-8 | 2s up 2s dn |
| reverse flys | 3 | 4-8 | 2s up 2s dn |
| front raise | 3 | 4-8 | 1s up 1s dn |
| shrugs | 3 | 4-8 | 2s up 2s dn |
| inner&outer rotations | 3 | 10-20 | 2s up 2s dn |
| Weights: 45 – 70 minutes Cardio: 20 minutes – jog, brisk walk or bike |
Friday – Arms
| Exercise | Number sets | Number reps | Tempo |
| chair dips | 3 | 4-8 | 2s up 2s dn |
| dumbbell french press | 3 | 4-8 | 2s up 2s dn |
| scooby press | 3 | 4-8 | 2s up 2s dn |
| forced negative dumbbell curls | 3 | 4-8 | 2s up 2s dn |
| hammer curls | 3 | 4-8 | 2s up 2s dn |
| reverse curls | 3 | 4-8 | 2s up 2s dn |
| Cardio: 20 minutes – jog, brisk walk or bike & Weights: 45 – 70 minutes |
Saturday
| Cardio:jog, brisk walk or bike for 20 minutes |
| Abs: Advanced Ab Workout + leg raises |
Sunday
| Cardio:jog, brisk walk or bike for 20 minutes |
