Workout Routines - Workout Plans for Men & Women | Page 8

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Six Pack Workout

Reveal your inner six pack with this fast paced abs workout. Here's the training plan. Perform the six pack abs workout up to two times per week. For example, Tuesday, Thursday. Perform the workout as a circuit, meaning do one exercise after the other with little or no break. Once you've completed all four exercises, take a brief break and repeat three more times.
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Smith Machine Pec Workout

The Smith machine pec work-out allows you to push yourself to the max without a spotter. In addition, the smith machine allows you to vary the width of your grip in order to load the pectoral muscles from even more diverse angles. Perform these 3 smith machine pec exercises as a substitute for your regular routine or alternate every other check work out. For muscle mass perform 5 sets of 8 reps. For max strength perform 3 sets of 6 reps.
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Super Interval Workout

The super interval workout consists of four multi-joint exercises performed as a circuit. Get the benefits of both weights and cardio by combining them into one work-out. Perform the super interval workout two days per week, resting at least one day in between. Complete a round of all four exercises with little or no break between moves. Rest as needed between rounds, and repeat four more times.
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The Transformer Workout

Three simple exercises can transform your body. If you think you can't burn fat, build muscle and get strong all at the same time - you're wrong. HyperStrike created the transformer workout so you can accomplish all three goals at the same time. In effect, transforming your body in real time. Perform all three exercises in circuit fashion, resting for three minutes only after completing the first round. Complete 4 rounds. Perform this workout no more than 2 times per week for 3 weeks.
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Total Body 20 Workout

The total body 20 minute workout is perfect for building or maintaining your muscle when you're short on time. The total body 20 work-out is a 3 day per week program (Monday, Wednesday, Friday) that utilizes compound exercises to efficiently hit all the major muscle groups. Perform the total body 20 workout as a circuit; resting as necessary between exercises. Complete up to 3 rounds of this circuit. Use a moderate to heavy load for each exercise.
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Total Body Fitness Workout

Transform yourself with this total body fitness workout. Perform the total body fitness workout two times per week, resting at least a day between workouts. For example, Monday and Thursday. Use the rower to warm up for 10 minutes and then move on to the workout. Perform each workout as a circuit, performing each exercise for one rep. Rest after performing all six exercises, that's one circuit. Repeat for a total of 20 minutes.
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Training Day Workout

Think of the training day workout as your introduction to productive strength training. You're a rookie in the weight room and need some schooling. We'll give you a crash course of the essential moves to perform for max results in min time. The training day workout consists of 6 exercises, each designed for efficiency and results. Perform the workout 3 days per week with a day of rest in between. follow the work-out for up to 4 weeks. Perform the pike press in place of the hand-stand if needed.
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Triceps: Beginner

The triceps workout routine uses compound and isolation exercises to target the triceps. The triceps take up two-thirds of the overall size of your upper arm, therefore they should be trained with more volume than the biceps. Try these beginner moves for a well rounded arm routine.
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Upper Body: Beginner

Pair this upper body workout with the lower body workout and you've got an excellent routine. Perform each workout twice per week on alternate days. For example, on Monday and Thursday perform the upper body workout; on Tuesday and Friday perform the lower body workout. While our full body routine is effective and efficient, splitting the body allows for more focus to be placed on the individual body parts.
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Warrior Workout A

Unleash your inner warrior with this gut busting work-out designed for explosive power, size, and strength. The warrior work out calls for all-out warfare in the gym. The plan consists of two workouts, A and B. Perform workout A on Monday and Friday and workout B on Wednesday. Next week, do the opposite. Perform each workout as a circuit, resting only as needed between exercises. Beginners complete 1 round, intermediate exercisers, 2 rounds, and advanced lifters, 3 rounds.
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Warrior Workout B

The Warrior work-out will unleash your inner gladiator. Workout B is designed for explosive power, size, and strength. The warrior work out calls for all-out warfare in the gym. The plan consists of two workouts, A and B. Perform workout A on Monday and Friday and workout B on Wednesday. Next week, do the opposite. Perform each workout as a circuit; resting only as needed between exercises. Beginners complete 1 round, intermediate exercisers 2 rounds, and advanced lifters, 3 rounds.
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Weight Loss Workout

Drop your extra weight like a bad habit with this weight loss work-out. Combine exercise with healthy eating and you'll be losing weight fast. Perform the weight loss workout two times per week, resting at least a day between workouts. For example, Monday and Thursday. Use the elliptical to warm up for 10 minutes, then work-out. Perform each workout as a circuit, performing each exercise for 15 rep. Rest after performing all five exercises, that's one circuit. Repeat for a total of 20 minutes.
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Weight Work Out

The weight work-out is a high intensity strength training plan proven to build muscle. If you want to gain muscle mass you'll have to conduct short, powerful workouts. Follow the weight work out two times per week. For example, Monday and Thursday. Perform one or two warm up sets before loading the bar with your working weights. You want to make sure you don't compromise your strength on any one exercise by performing too many sets. You'll perform 2 hard sets following your warm-ups.
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Women's Workout - Legs and Back

The woman's workout will help you burn fat, build strong bones, and give you the lean look you want. This workout incorporates functional, metabolic, and weight training to deliver fast results. The functional component helps you build strength and mobility for activities of every day life. The metabolic component is designed to burn a ton of calories and speed up your metabolism. And the weight training component is designed to increase your bone density and improve your body's shape.
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Workout for Home

Working out at home does not mean you have to sacrifice getting solid results. You just have to make sure you've got a barbell, dumbbells, and the will to push yourself. The workout for home plan may be performed 3 days per week, resting one day in between. Follow the work-out for up to four weeks. Grab a workout buddy for extra motivation and spotting purposes. The goal of the plan is lean muscle and fat loss.
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