General Fitness Workout

Author Clay PearnFitness Level BeginnerType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session
This program is for a beginner into weight training and can be completed Monday, Wednesday and Friday

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 - Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 3. Seated Row
Sets: 3Reps: 12
Notes:move arms not back
Day 1 - Biceps
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 12
Seated Row Exercise Picture 2. Seated Row
Sets: 3Reps: 12
Notes:move arms not back
21s Exercise Picture 3. 21s
Sets: 3Reps: 12
Lying Down Cable Curls Exercise Picture 4. Lying Down Cable Curls
Sets: 3Reps: 12
Day 2 - Chest
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Day 2 - Triceps
Tricep Kickbacks Exercise Picture 1. Tricep Kickbacks
Sets: 3Reps: 12
Notes:elbow stationary
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 3Reps: 12
Day 3 - Legs
Leg Curl or Hamstring Curl Exercise Picture 1. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 12
Notes:weight on heels
Seated Calf Raises Exercise Picture 3. Seated Calf Raises
Sets: 3Reps: 12
Day 3 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
Upright Row Exercise Picture 2. Upright Row
Sets: 3Reps: 12
Day 4 - Rest Day

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

General Fitness Basics

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