Get Fit Workout

Author Brian SakowskiFitness Level AdvancedType Muscular Definition
Days in Plan 6 Days Rest Between Sets:
1:00-1:30 minutes
Duration85 Min per session
Thermogenics, N.O., and Protein supplements used.

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
Bridge Exercise Picture 1. Bridge
Sets: 3Reps: 10
Notes:3 sets on 1 min flat
Twisting Leg Raises Exercise Picture 2. Twisting Leg Raises
Sets: 3Reps: 12
Notes:12 total reps, 6 each side
Lying Leg Raises / Throwdowns Exercise Picture 3. Lying Leg Raises / Throwdowns
Sets: 3Reps: 10
Roman Chair Exercise Picture 4. Roman Chair
Sets: 3Reps: 12
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 10 Min Intensity: 80%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 10 Min Intensity: 85%
Treadmill Exercise Picture 3. Treadmill
Duration: 30 Min Intensity: 80%
Notes:Rotational Speeds-Hard on this day
Day 1 - Oblique
Side Bridge Exercise Picture 1. Side Bridge
Sets: 3Reps: 10
Notes:3 sets of 30 seconds on each side
Cable Side Bends Exercise Picture 2. Cable Side Bends
Sets: 3Reps: 12
Notes:use "side machine" at Morey
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Notes:5 to warm up, 10 after
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 10
Notes:50/60/70/80%=10/8/6/4 Reps (Barbell)
Incline Dumbbell Press Exercise Picture 2. Incline Dumbbell Press
Sets: 4Reps: 10
Notes:50/60/70/80%=10/8/6/4 Reps (Barbell)
Decline Press Exercise Picture 3. Decline Press
Sets: 4Reps: 10
Dumbbell Flys Exercise Picture 4. Dumbbell Flys
Sets: 3Reps: 12
Day 2 - Shoulders
Machine Military or Shoulder Press Exercise Picture 1. Machine Military or Shoulder Press
Sets: 4Reps: 10
Notes:50/60/70/80%=10/8/6/4 Reps (Smith Barbell)
Front Raises Exercise Picture 2. Front Raises
Sets: 3Reps: 10
Side Raises Exercise Picture 3. Side Raises
Sets: 3Reps: 10
Upright Row Exercise Picture 4. Upright Row
Sets: 3Reps: 10
Notes:Crooked Bar
Day 2 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 10
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 3Reps: 10
Overhead Tricep Extentions Exercise Picture 3. Overhead Tricep Extentions
Sets: 3Reps: 12
Notes:Single Dumbbell
Day 3 - Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Close Grip Pulldowns Exercise Picture 2. Close Grip Pulldowns
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
One Arm Row Exercise Picture 4. One Arm Row
Sets: 3Reps: 10
Notes:Each Arm
Day 3 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Hammer Curls Exercise Picture 2. Hammer Curls
Sets: 3Reps: 12
Preacher Curls Exercise Picture 3. Preacher Curls
Sets: 3Reps: 12
21s Exercise Picture 4. 21s
Sets: 3Reps: 10
Notes:3 sets of "21"
Day 3 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Notes:5 warm up/10 post
Day 4 - Abdominals
Bridge Exercise Picture 1. Bridge
Sets: 3Reps: 10
Notes:3 sets of 1 min flat
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 3. Twisting Leg Raises
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 4. Lying Leg Raises / Throwdowns
Sets: 3Reps: 12
Day 4 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 10 Min Intensity: 85%
Recumbent Bike Exercise Picture 2. Recumbent Bike
Duration: 10 Min Intensity: 85%
Treadmill Exercise Picture 3. Treadmill
Duration: 30 Min Intensity: 85%
Day 4 - Oblique
Cable Side Bends Exercise Picture 1. Cable Side Bends
Sets: 3Reps: 15
Notes:side machine
Side Bridge Exercise Picture 2. Side Bridge
Sets: 3Reps: 10
Notes:3 sets of 30 seconds each side
Day 5 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 30 Min Intensity: 70%
Notes:10 mins warmup, 20 mins post
Day 5 - Chest
Dumbbell Flat Bench Chest Press Exercise Picture 1. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 10
Notes:Dumbell
Incline Dumbbell Press Exercise Picture 2. Incline Dumbbell Press
Sets: 3Reps: 10
Notes:Dumbbell
Decline Press Exercise Picture 3. Decline Press
Sets: 3Reps: 10
Notes:Dumbell
Push Ups Between Benches (Push Up) Exercise Picture 4. Push Ups Between Benches (Push Up)
Sets: 3Reps: 10
Notes:10 pushups between every set. 100 total
Day 5 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 10
Rotator Cuff  Exercise Picture 2. Rotator Cuff
Sets: 3Reps: 10
Notes:Dumbbell
Rear Raises (On the Ball) Exercise Picture 3. Rear Raises (On the Ball)
Sets: 3Reps: 10
Notes:Chair
Day 5 - Triceps
One Arm Reverse Pulldowns Exercise Picture 1. One Arm Reverse Pulldowns
Sets: 3Reps: 12
Notes:Each Arm
Tricep Kickbacks Exercise Picture 2. Tricep Kickbacks
Sets: 3Reps: 10
Notes:each arm
Bench Dips Exercise Picture 3. Bench Dips
Sets: 3Reps: 12
Notes:Tricep Dips
Day 6 - Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Straight Arm Pulldowns Exercise Picture 2. Straight Arm Pulldowns
Sets: 3Reps: 10
Bent-over Barbell Rows Exercise Picture 3. Bent-over Barbell Rows
Sets: 3Reps: 10
Notes:Smith Machine
T-Bar Rows Exercise Picture 4. T-Bar Rows
Sets: 3Reps: 10
Day 6 - Biceps
Cable Curls Exercise Picture 1. Cable Curls
Sets: 3Reps: 10
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 10
Notes:Seated
Reverse Curls Exercise Picture 3. Reverse Curls
Sets: 3Reps: 10
Notes:Flat Bar
Standing E-Z Curl Bar | Standing Barbell Curl Exercise Picture 4. Standing E-Z Curl Bar | Standing Barbell Curl
Sets: 3Reps: 10
Day 6 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 20 Min Intensity: 70%
Notes:10 mins warm up, 15-20mins post

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