For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.
You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.
One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.
Level– Beginner to Advanced
Approx. workout time– 30 mins to 1 1/2 hours.
Days a week– 4 to 5
Always start with your warm ups and stretches… There’s nothing worse than sitting at home with a pulled or strained muscle because you didn’t warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.
Type of Workout
Fat Shred and Tone Up
20, 18, 15 Rep-Count
20 secs to none at all Rest Between Sets
1 1/2 to 2 mins Rest Between Exercises
12, 10, 8 Rep-Count
45 secs to 90 secs Rest Between Sets
2 to 3 mins Rest Between Exercises
6, 4, 2 Rep-Count
1 to 2 min Rest Between Sets
2 to 4 mins Rest Between Exercises
*3 sets of each exercise listed below except cardio and abs
Legs, Calves, Cardio:
-Lunges 3X Sets
-Leg Press or Squats
-15-30 Min. of Cardio- Treadmills, elliptical, bicycle
-4 to 6 sets of calves on the calf machine 10 to 15 reps
Chest, Triceps, Abs:
-Flat Bench Press
-Dumbbell Incline Bench Press
-Dumbbell Decline Bench Press
-Dumbbell Flyes or Peck Deck
-Cable Tricep Pushdowns
-Skull Crushers Abs 6X Sets of 20 or more reps
-Decline Bench Crunches 2X sets
-Medicine ball Sit Ups 2X sets
-Hanging Knee Raises 2X sets
Back and Biceps:
-Bent Over Reverse Dumbbell Flyes
Shoulders, Traps, Abs:
Just stick with your workout plan and make it fun. There’s no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you’ll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.
Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.
Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.