Routine suggestions?

2 posts | Original | Recent
 
Icon_missing_thumb
1 Post
Jan 15, 2014 6:59pm
via iOS
I'm not new to the whole workout scene, however, I need a weekly routine to keep me on track and reach my goals. I'm the type where if I have a plan set up, I'm 99% likely to follow through with it. Please help :)
Image_thumb
139 Posts
Jan 16, 2014 12:34am
via Android

How about a 6 week routine.  I have done this in the past and found it challenging. 

Pick 8-10 exercises(covering all body areas -- legs, arms, chest and back.)

Determine your 1 RM max for each exercise( the max amount of weight you can lift properly 1 time)

For 2 weeks perform 30 reps(without resting if possible) of each exercise at 50% of your 1 RM max.  ( ie your 1 RM is 100 your workout weight is 50 )

At weeks 3-4.  Do 40 reps at 40%

For weeks 5-6. Do 50 reps at 30%

Perform every other day with cardio and abdominals mixed in on non lifting days.

Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,196 topics, 38,212 posts

Motivation & Support

8,527 topics, 41,799 posts

App Updates

6 topics, 34 posts

Ask the Pros

706 topics, 1,796 posts

Workouts and Programs

2,880 topics, 12,167 posts

Trainer Tools

3 topics, 15 posts

Featured Training Programs

Weight Loss 2

Weight Loss 2

Moderate Time 4 Weeks
At-Home Bootcamp

At-Home Bootcamp

Moderate Time 4 Weeks
Weight Loss 1

Weight Loss 1

Casual Time 4 Weeks
Kettlebell: Stabilize

Kettlebell: Stabilize

Casual Time 3 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Full Body Beatdown

Full Body Beatdown

Casual Ic_time_32x32 17 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Hella Planks

Hella Planks

Moderate Ic_time_32x32 12 mins  
Core  
Max Cardio

Max Cardio

Intense Ic_time_32x32 22 mins  
Lower Body  
Desk Break

Desk Break

Casual Ic_time_32x32 6 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Strength and size

Strength and size

Moderate Ic_time_32x32 7 mins  
Upper Body   Ic_workout_dumbbell_32x32 Barbell, Bench, Pull Up Bar
Lit Legs

Lit Legs

Intense Ic_time_32x32 34 mins  
Lower Body