Planning your workouts for the week helps to set you up for healthy lifestyle success. Here is a sample weekly workout schedule to help you get started. To get in overall better shape this format is ideal.
Total body template
Goals: General strength, tone and muscle endurance.
MONDAY & FRIDAY
Big muscle groups in a circuit fashion for 2-3 sets 8-15 ea.
Start with 10-30 min of cardio
(Choose 1 exercises for each area)
Chest
Back
Shoulders
Legs (squats or leg press
Choose 2 exercises
Combo exercise (ex. Squat and shoulder press)
Core exercise
5-10 min of stretching
WEDNESDAY & SATURDAY
5-10 Interval rounds on the cardio 20-35 min total
2-3 sets 8-20 reps
3 combo or bodyweight exercises
2 bicep exercise
2 tricep exercises
2-3 core exercises
10 minute of stretching
Strength and lean muscle development template
Start each workout with 5-15 min of light cardio and general warmup
MONDAY
legs and shoulders for 3-5 sets of 6-12 reps
2 total leg exercises (squats, lunges, leg press, deadlift)
3 shoulder exercises
3 single muscle focus leg exercises (ex leg extension, leg curls, calf raises)
TUESDAY
chest and arms
3 chest exercises
2 bicep
2 tricep
2 core
WEDNESDAY - rest or cardio
THURSDAY
Back and shoulders
4 back exercises
2 shoulders
2 core
FRIDAY
Legs
2 plyo metric exercises for the legs
3-4 leg exercises
1 combo exercise (Burpees, Turkish get-ups)
Rest or cardio on weekends and 10 min stretching after each workout
