Increase Physical Fitness Workout

Author DennisFitness Level BeginnerType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Day 1 - Back
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 3Reps: 12
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 12
Standing Row (Elastic Band) Exercise Picture 3. Standing Row (Elastic Band)
Sets: 3Reps: 12
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 20 Min Intensity: 65%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 10 Min Intensity: 65%
Treadmill Exercise Picture 3. Treadmill
Duration: 10 Min Intensity: 65%
Day 1 - Triceps
Bench Dips Exercise Picture 1. Bench Dips
Sets: 3Reps: 12
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
Day 2 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Day 2 - Biceps
Cable Curls Exercise Picture 1. Cable Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 2. Concentration Curls
Sets: 3Reps: 12
Standing Row (Elastic Band) Exercise Picture 3. Standing Row (Elastic Band)
Sets: 3Reps: 12
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 65%
Day 2 - Chest
Chair Bench Press (Elastic Band) Exercise Picture 1. Chair Bench Press (Elastic Band)
Sets: 3Reps: 12
Dips Exercise Picture 2. Dips
Sets: 3Reps: 12
Push Up Exercise Picture 3. Push Up
Sets: 3Reps: 12
Day 3 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 2. Twisting Crunches
Sets: 3Reps: 12
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 10 Min Intensity: 65%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 20 Min Intensity: 65%
Treadmill Exercise Picture 3. Treadmill
Duration: 10 Min Intensity: 65%
Day 3 - Legs
Elastic Band Lunges Exercise Picture 1. Elastic Band Lunges
Sets: 3Reps: 12
Good Mornings Exercise Picture 2. Good Mornings
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 3. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 12
Squats (Elastic Band) Exercise Picture 5. Squats (Elastic Band)
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 6. Standing Calf Raises
Sets: 3Reps: 12
Day 3 - Shoulders
Chair Bench Press (Elastic Band) Exercise Picture 1. Chair Bench Press (Elastic Band)
Sets: 3Reps: 12
Front Raises Exercise Picture 2. Front Raises
Sets: 3Reps: 12
Side Raises Exercise Picture 3. Side Raises
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Increase Physical Fitness Basics

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