Introducing Bugs Weekly Workout Routine

August 21, 2009 by  
Filed under Bugs Workout Routines, The Fitness Bug

Bugs workout routineIt’s Friday folks! The weekend starts today. Well… for most it should, if not then enjoy the time until it comes. By now, I hope most of you have enjoyed the posts and topics I have covered so far on stayfitbug.com. That will not stop! But today it is time to introduce workout routines, those of which I have personally experienced. This is to be known as:

BUGS WEEKLY WORKOUT ROUTINES

Every week I will post a workout schedule, some cardio based, some weights based or a variation of both, and the results that you can aim to achieve from doing them. By outlaying the results you can expect to achieve, it will be easy to identify if the post will be related to you or not. They will be based on what I’ve learned from being an athlete and from since being into fitness, and how effective I found them to be.

Today’s workout routine: Beginner weight training (building for muscle mass)

Ideal for: Beginners and those with busy schedules

I find that it is always best to try and start your workout week on a Monday. This allows you to fully utilize the weekdays and keep your weekends for rest days. Remember this (Balance)

Make sure you perform 1 – 2 sets of Warm-up exercises. Stretch before every first set.

Bugs Workout  Week # 1

KEY

Flat bench press

Flat bench press

Incline bench press

Incline bench press

Dumbbell Flys

Dumbbell Flys

barbell shoulder press

Shoulder press

Lateral raises

Lateral raises

Abdominal crunches

Abdominal crunches

Wrist curls

Wrist curls

Chin ups

Chin ups

Lat pulldowns

Lat pulldowns

bent over rows

bent over rows

Dead lifts

Dead lifts

Bench dips

Bench dips

Squats

Squats

Leg curls

Leg curls

Calf raises

Calf raises

Standing barbell curl

Standing barbell curl

Seated barbell curl

Seated barbell curl

Wrist curls

Wrist curls

MONDAY

Chest

Flat Bench Press

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Incline Bench Press

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Dumbbell Flys

3 sets

Reps

1.10
2. 6
3. 4
(To failure)

Shoulders

Barbell Shoulder Press (Try sitting first)

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Lateral Raises

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches

5 sets to failure

Forearms

Wrist Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

WEDNESDAY

Back

Chin-ups

3 sets

Lat Pull downs

3 sets

Reps

1.10
2.6
3.4
(To failure)

Bent-over Rows

3 sets

1.10
2. 6
3.4
(To failure)

Dead lifts

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Triceps

Bench Dips
3 sets to failure

Triceps Pull downs

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches
5 sets to failure

FRIDAY

Legs

Squats

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Leg Curls

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Calf Raises

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Biceps

Standing Barbell Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Seated Dumbbell Curls

3 sets

Reps
1. 10
2. 6
3. 4
(To failure)

Forearms

Wrist Curls

3 sets

Reps
1.10
2. 6
3. 4
(To failure)

Abdominals

Abdominal Crunches
5 sets to failure

The exercises outlined for each day are to work those specific muscle groups, so you can alternate the exercises to suit how you feel, to avoid overtraining specific muscles but more importantly to keep your workout fun.

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