LeFit Fitness Life

Example Training Schedule And Exercises

Example Training Schedule And Exercises
07 Sep

Example Training Schedule And Exercises

Many people are interested in getting started with strength training and want to know what workout routine to follow.

Considering that a program should be developed around a person’s biology, age, goals, diet, free time, etc, there’s a lot of factors I can’t get in through email that would allow me to tailor a program specific to that person.

Example Training Schedule And Exercises

Day 1: Arms

On this day, you’ll be focusing on your biceps and triceps. Your bicep and triceps muscles are responsible for allowing you to lift things, and are often what many people focus on when muscle building. This is because your arms are typically the most visible part of your body, so it’s the first part of you that people will notice after you’ve been doing plenty of muscle building.

Biceps Exercises:
o Barbell curl
o Standing biceps cable curl
o Incline dumbbell curl
o Concentration curl
o Reverse-grip bent-over row
Best triceps exercises:
o Upright dip
o Bench dip
o Close-grip bench press
o Triceps push-down
o Dumbbell overhead triceps press

Day 2: Legs

This day focuses primarily on the quadriceps and hamstrings, and would be a good day to add in calf muscle exercises to cover the entire leg. While many people tend to avoid these difficult exercises, it’s important to make sure you’re exercising your legs as much as the rest of your body so you have an overall great look rather than looking like Buzz Lightyear.

Legs Exercises:
o Barbell back squat
o Barbell front squat
o Hack squat sled
o Seated leg press
o Barbell lunge

Calf Exercises:
o Seated calf raise
o Donkey calf raise
o Leg press machine toe press
o Standing calf raise
o Standing reverse calf raise

Day 3: Shoulders

On this day, you’ll focus on building up your shoulder muscles as well as your upper trapezius muscles, which are along your upper back and neck area. These are another important area so make sure that you have an overall great look after muscle building. If you don’t do plenty of shoulder and trap exercises, then your bulky arms will look out of place.

Shoulder Exercises:
o Seated military press
o Standing military press
o Dumbbell front raise
o Dumbbell rear lateral raise
o Dumbbell side lateral raise

Trapezius Exercises:
o Leverage shrug
o Smith machine shrug
o Dumbbell shrug
o Barbell Shrug
o Kettlebell sumo high pull

Day 4: Chest

This day is all about building up those chest muscles, and is also a great day to throw in some extra ab muscle workouts. Chest exercises will sculpt your chest muscles and will help you really round out your muscular look, especially when you’re getting plenty of abdominal workouts in as well. Women, too, should make sure they’re doing chest exercises.

Chest Exercises:
o Flat bench dumbbell press
o Barbell bench press
o Low-incline barbell bench press
o Seated machine chest press
o Incline bench cable fly

Abdominal Exercises:
o Machine crunch
o Hanging leg raise
o Kneeling cable crunch
o Knee raise
o Plank

Day 5: Back

On this day, you’ll work out your back muscles which can help improve your posture. Having strong back muscles may also help to relieve back pain, but it’s important to make sure you’re balancing them out with abdominal exercises since these two groups work together to support your whole upper body. And, of course, back exercises will help you look great by sculpting your back.

Back Exercises:
o Bent-over barbell deadlift
o Barbell deadlift
o Standing T-bar row
o Wide-grip pull-up
o Close-grip pull-down

Days 6 and 7: Rest!

Taking these two days out of your week to rest are vital for your success as they give your body time to recover and build up your muscle. If you’re worried about losing momentum or falling out of the habit of exercising by taking days off, you can schedule in some light or medium-intensity cardio during those days, which won’t strain your muscles.

In the next part we will delve deeper into rest & recovery which is one of the most important parts of a successful muscle building program.

Cool Down
As soon as you finish your last set, you need to cool your muscles down. After all, they’ve been worked hard and will need some encouragement to get back to their normal state. Just as you should have warmed up your muscles before you started with some light exercise, it’s important to cool down with some light exercise as well.

Simply walking for a little while and moving the muscles you exercised should be enough to help your muscles relax and begin the recovery process. This light cardio will also get blood flowing through your body which should help with the removal of toxins that are released during exercise. Most of the time, you’ll only need a 5- to 10-minute cooldown after strength training.


Stretching does a lot more than make you more flexible. It’s actually a vital part of recovery from muscle-building exercises. Most of the time, you should expect to commit to stretching for at least half the amount of time you were exercising for. This is because you will need to stretch every muscle that you used for at least one minute.

When you do strength training, your muscle gets contracted repeatedly. If you return to your business without stretching it out, it will get cramped up and have a hard time returning to normal. By stretching it out, it gives the muscle fibers time to return to their normal length. This prevents a lot of the soreness that comes following a workout. Remember to always keep yourself hydrated..!


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