Workout Routines - Workout Plans for Men & Women | Page 2

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Barbell Workout B

Welcome to part II of the Barbell Workout Series, a barbell-only work-out plan. The workout focuses on compound exercises to deliver maximum results in minimum time. Perform Barbell Workout A on Monday and Friday, and Barbell Workout B on Wednesday. Follow the workout routine for up to four weeks. You may perform this workout at home or at the gym. For muscular endurance, change the reps to 15 and decrease the rest between sets to 60 seconds.
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Basic Weight Work Out

The basic weight workout is a great workout for beginners. This 30-minute routine works every major muscle group. The basic weight work-out uses machines to train each major muscle group. Perform this workout three times per week on non-consecutive days and you'll feel and see the difference quickly.
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Biceps Workout - Phase One

Biceps workout for muscle and strength is perfect for at home or the gym. The biceps are probably the most exercised muscle group. The biceps are seen by many as the number one reason to workout. If you are looking for a great biceps pump, follow these instructions. Perform each biceps exercise for four sets of 10 reps. Rest two minutes between each exercise. Perform this biceps workout twice a week for three weeks, then move to phase two.
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Biceps: Beginner

The beginner biceps workout routine includes three must have exercises: the barbell curl, incline dumbbell curl and hammer curls. On the barbell curls maintain and athletic stance and eliminate momentum. On all your biceps exercises, pause at the top of the movement, squeeze your biceps and lower the weight under control. Build muscle and define your arms with the biceps workout for beginners.
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Body Tabata Workout

Build total-body fitness with the body Tabata-style workout. Increase aerobic capacity and power output with three simple bodyweight exercises. Perform these exercises fast for 20 seconds, then rest for 10 seconds. Complete eight intervals per exercise. Perform the workout as a circuit, moving quickly between moves. Rest briefly between rounds. Warmup for 10 minutes with a light jog and cool down for 5 minutes at the end. Check with your physician before doing Tabata-style training.
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Body Work Out

If you’re on vacation and have no access to the gym, body work outs are a great maintenance tool. Body work-outs consist of using only your bodyweight and require no special equipment and very little space to get the job done. Perform the body work out as a circuit; resting only as required. Complete each move for 30 seconds and rest briefly after one circuit is complete. Repeat up to 3 more times.
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Bodybuilding Workout - Advanced Whole-Body Split

Bodybuilding workouts are intense. The advanced whole-body bodybuilding training split is perfect for bodybuilders with twelve months or more of training experience. Each muscle group is trained 3 times per week and provides for a good training base. The advanced whole-body training split is a good choice during pre-contest preparation or during a fat burning "cutting" phase. This workout has been shown to increase the metabolic rate for up to 48 hours post workout.
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Bodybuilding Workout - Chest, Shoulders, Tri's

Chest, shoulders, and triceps is one of the all time favorite workout routines of bodybuilders. The bodybuilding workout is designed to gain strength, followed by muscle mass. The training volume is limited to 2 compound exercises per muscle group. Follow this program for 3 weeks and then switch to a less intense program. Monitor your bodybuilding workouts by recording your sets, reps, rest periods, and weights. Keep the workout short, intense and focused.
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Bodybuilding Workout - Legs, Back, Bi's

This is a classic bodybuilding workout routine that should be performed two times per week. You train chest, shoulders, and triceps on Day 1, and workout legs, back, and biceps on Day 2. Rest Day 3 and start again. The bodybuilding workout covers all the important muscle groups in the thighs, hips, glutes, back, and biceps. In addition, there are exercises for the calves and abdominals. You will perform three sets of 6 to 10 repetitions for each exercise. Warmup with 1 or 2 light sets.
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Bodybuilding Workout - Lower-Body Split

The bodybuilding workout, lower-body training split, focuses on quadriceps, hamstrings, calves, and abdominals. Breaking the body into upper- and lower-body training allows for more volume (sets and reps) per muscle group than whole-body training. Training fewer muscle groups in the workout session increases the number of sets per muscle group. This leads to better strength and size gains than seen with whole-body splits. Perform this workout twice per week, resting two days between workouts.
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Bodybuilding Workout - Upper-Body Split

The bodybuilding workout, upper-body training split focuses on chest, back, shoulders, trapezius, biceps and triceps. Breaking the body into upper- and lower-body training allows for more volume (sets and reps) per muscle group than whole-body training. Training fewer muscle groups in the workout session you may increase the number of sets per muscle group. Perform this bodybuilding workout twice per week, resting two days between workouts.
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Bodybuilding Workout - Whole-Body Split

The bodybuilding workout, whole-body training split, is perfect for beginner bodybuilders (those with six months or less of training experience). Each muscle group is trained three times per week and provides for a good training base for future programs. The whole-body workout routines is a good choice during the general physical preparation or adaptation phase. Whole body workout routines are a great way to rev up the metabolism.
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Bodyweight Workout

Short of time, equipment, or space? The bodyweight workout is a perfect work-out for anyone looking to stay on track toward their fitness goals. Perform the bodyweight workout two times per week, resting at least a day between workouts. For example, Monday and Thursday. Perform the work-out as a circuit, performing each exercise for five reps. Rest after performing all four exercises, that's one circuit. Repeat for a total of 30 minutes.
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Boxing Workout

The boxing workout includes exercises to increase total body fitness and power. These exercises directly transfer to more stamina, power, and speed in the ring. To successfully compete in boxing, you must become a complete boxer, mastering punches, defense, and footwork. This boxing workout will enhance your skills and help you become a better boxer.
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Butt Workout

The butt workout is designed for tightening the glutes. Building a better butt is simple with these six, highly effective strength training exercises. Work your butt to tone and tighten your rear. The butt workout includes a active warm up to a raise your heart rate and loosen up your legs. The workout is designed to lift, shape, and tone your butt. Perform the butt workout after your regular cardio session or before for up to three days per week.
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