Weekly Workout Plan Example

Workout of the week is where forum members are asked to answer questions about what they think the best workouts are.

Weekly workout plan example. 150 minutes of moderate activity every week with two days of muscle strengthening we ve got you covered with this perfectly balanced weekly workout schedule from rosante. Excel workout template is here to help you plan workout on daily or weekly basis. Other than our weekly workout schedule templates you may also download our workout schedule template samples so you can have more choices to select the workout schedule plan appropriate for your own schedule and the kind of physical activities that you do on a regular basis. One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible and the other is an isolation exercise dumbbell flye that involves only one joint.

So how do you structure your weekly workout plan to reduce injury and optimize results. Email send text message print. While you could use any cardio equipment rower bike elliptical below. During the week you ll take on interval workouts to burn calories thanks hiit do them twice a week.

You start avoiding junk of foods and do as hard exercise as much you want to keep health around you. The template includes information that can help you set realistic workout goals that you can stick to even with a busy schedule. You go to gym and do clusters of exercise and workout just to make your fit and healthy. The complete 4 week beginner s workout program.

Chest for example includes two exercises. Before we get into the nitty gritty of the plan here s a quick disclaimer. It is specifically created to help plan for workout. Each muscle group body part is trained to some degree once every 3rd or 4th day making this a moderate frequency split.

Weekly workout plan checklist weekly workout plan checklist. Cardio is broken up into two parts. An example of something that i have been working on lately looks like this. If you re between 18 and 45 years of age and have an average level of fitness this workout designed by fitness expert lana titus is for you.

Steady state cardio and intervals on the weekends do any longer moderately paced workout walking swimming cycling etc to stay active and improve endurance. 5 sets 3 3 2 2 1 reps. A workout planner template is a very convenient tool that allows you to manage your time efficiently so that you will be able to squeeze in some time for a workout. After all the cdc s recommendation is pretty broad.

Dave and les jacobs getty images. Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were. It s 4 total weight training workouts per week 2 upper body and 2 lower body done with a 2 on 1 off 2 on 2 off format. Specifically intermediate or advanced trainees.