Workout Plan A Week

Butt and hamstrings back of your legs.

Workout plan a week. Unless you ve been strength training for years and know what you re doing we recommend that you pick a full body routine that you can do 2 3 times a week. Specifically intermediate or advanced trainees. After all the cdc s recommendation is pretty broad. Anything less is insufficient and anything more such as 5 days a week or 6 days a week usually results in over training unless you know what you re doing.

Training chest first for every full body workout is doing a disservice to the rest of your physique s symmetry. So how do you structure your weekly workout plan to reduce injury and optimize results. 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.

Over the last 15 years i ve been able to help thousands of men and women lose fat build muscle create their workout routine design their diet plan and achieve their goal body. You want a workout routine that has at least one exercise for your. 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. With the exception of crunches for abs you ll do 8 12 reps per set.

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. In week 1 you ll perform three sets of every exercise per workout which over the course of the week adds up to nine sets total for each bodypart a good starting volume for your purposes. Most of the population most of the time. Change the order of your workouts.

Quads front of your legs. Chest shoulders and triceps. For most beginners and even seasoned athletes i suggest training for 45 90 mins three times a week. The workout week 1 the first of your five sessions sets the tone for a week of self improvement with a lower body workout that raises your metabolism and works your heart without the hard impact.

Cardio is broken up into two parts. 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. What seems to work better for ensuring your three major body parts get equal attention is alternating between doing chest back and legs first in your three workouts a week. Each muscle group body part is trained to some degree once every 3rd or 4th day making this a moderate frequency split.

Before we get into the nitty gritty of the plan here s a quick disclaimer.