Simple and Effective Muscle and Fitness Workout Routines

Muscle and Fitness Workout Routines 

After what probably feels like the longest winter in the history of winters, spring is now firmly upon us, which means summer won’t be far behind. With the warmer weather, many of us step up our health and fitness regimes in a bid to look better while wearing less clothing. As far as getting in shape is concerned, however, each one of us is different. That’s why we are going to be looking at a few unique muscle and fitness workout routines today, to help cover all bases. You see, somebody looking to tone up and burn a little fat is not going to want to follow the same routine as somebody looking to add 30 pounds of solid muscle mass to their physique. That’s why it’s important to find the perfect routine that suits your needs and targets. There are countless programs out there, and while we certainly can’t look at each one, we can look at some of the most effective muscle and fitness workout routines, so here you go.

 

Beginner Total Body Muscle-Builder

If you’re fairly new to working out and are looking to build primarily lean muscle, while keeping body fat percentages under control, this is one of the most user-friendly muscles and fitness workout routines for beginners currently available. It is easy to follow, is very effective, and will help you add pounds of muscle to your frame in no time at all. It works for all major muscle groups and only requires you to train 4 days each week. If necessary, you can switch up the days, though ideally, you should go with 2 on and 1 off. Take a look:

 

Monday

Chest: Barbell flat bench press – 4 sets of 10 reps

Legs: Bodyweight squats – 3 sets of 15 reps

Shoulders: Seated dumbbell military press – 4 sets of 12 reps

Back: Barbell bent over rows – 4 sets of 8 reps

Biceps: EZ bar biceps curls – 4 sets of 12 reps

Triceps: Triceps rope pushdowns – 4 sets of 15 reps

 

Tuesday

Legs: Leg extensions – 4 sets of 15 reps

Biceps: Dumbbell alternate hammer curls – 4 sets of 12 reps per arm

Shoulders: Standing barbell military press – 4 sets of 8 reps

Back: pull-ups – 4 sets of AMRAP (as many reps as possible)

Triceps: Overhead rope extensions – 3 sets of 15 reps

Chest: Incline dumbbell flyes – 4 sets of 10 reps

 

Thursday

Chest: Incline dumbbell press – 4 sets of 12 reps

Biceps: Standing barbell curls – 3 sets of 15 reps

Back: T-Bar rows – 4 sets of 8 reps

Shoulders: Dumbbell lateral raises – 4 sets of 10 reps

Legs: Walking lunges – 4 sets of 10 reps per leg

Triceps: Skull crushers – 3 sets of 15 reps

 

Friday

Shoulders: Seated shoulder press machine – 4 sets of 12 reps

Legs: Light barbell squats – 3 sets of 15 reps

Back: Barbell bent over rows – 4 sets of 8 reps

Chest: Decline barbell bench press – 4 sets of 10 reps

Biceps: EZ bar preacher curls – 4 sets of 10 reps

Triceps: Triceps dips – 3 sets of 20 reps

 

*Notes:  

  • Always spend 5 minutes warming up before beginning your session
  • Always spend 5 – 10 minutes cooling down on the elliptical machine or walking slowly on the treadmill

 

GVT

GVT stands for German Volume Training, and although it may sound easy, it’s actually anything but. GVT is one of the best muscle and fitness routines you could ever wish for. The idea here is that you use lighter weights than you would usually and go with much higher rep ranges. In fact, you go with at least two primary exercises and will perform 10 sets of 10 reps for each. You can then add whichever other exercises you deem necessary. Here’s a look at a sample GVT workout routine.

 

Day 1 – Chest and Back

Flat barbell bench press – 10 sets of 10 reps

Barbell bent over row – 10 sets of 10 reps

Cable crossovers – 3 sets of 15 reps

Close-grip pulldowns – 3 sets of 15 reps

 

Day 2 – Lower body

Barbell squats – 10 sets of 10 reps

Leg press machine – 5 sets of 5 reps

Seated leg extensions – 3 sets of 15 reps

Standing calf raises – 3 sets of 20 reps

Hanging leg raises – 4 sets of 20 reps

 

Day 3 – Shoulders and arms

Seated dumbbell shoulder press – 10 sets of 10 reps

EZ bar bicep curls – 10 sets of 10 reps

Triceps rope pushdowns – 10 sets of 10 reps

Lateral raises – 3 sets of 15 reps

 

*Notes

  • Always spend at least 5 minutes warming up before sessions
  • Always spend 5 – 10 minutes cooling down at the end
  • If the weight feels too heavy towards the end, make it lighter

 

20-minute HIIT fitness routine

Now we’ll finish up our look at these simple and effective muscles and fitness workout routines by providing you with a simple 20-minute fitness routine that you can try the next time you’re in a hurry. It is HIIT-based, which stands for high-intensity interval training. The idea here is that you alternate between spells of high-intensity exercise and low-intensity exercise as you rest. It may not look like much on paper, but if you train at a high intensity and really push yourself to your limits, you will burn off a significant amount of calories. The structure is as follows:

 

5 exercises (6 if you include the plank at the finish)

30 seconds on and 20 seconds off

Perform 3 sets per exercise

Rest for 1 minute between each exercise

 

3 sets of bicycle crunches

1-minute rest

3 sets of burpees

1-minute rest

3 sets of push-ups

1-minute rest

3 sets of bodyweight squats

1-minute rest

3 sets of jumping jacks

1-minute plank 

*Notes

  • Always remember to spend at least 5 minutes stretching and warming up before exercising
  • Always spend 5 – 10 minutes cooling down at the end
  • Be sure to keep the intensity high during your working sets. You should push yourself as hard as possible to enjoy maximum calorie burn.

 

 

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