Routine Week One

For guys who want to achieve more need to work out smart and eat smarter. This post will guide you each day of the week so you can start putting on big muscles and improve quality of life.

Week 1

Monday - Chest/Triceps
Tuesday - off
Wednesday - Biceps/Back
Thursday - off
Friday - Shoulders/Legs
Saturday - off
Sunday - off

Here is a regiment to follow for the first week of the month. I will show you how to confuse your muscles in the next post for greater size gain. Its very important to write down exactly what you have done in the gym, even the mood because when you look back to your sheet you’ll be able to know how you were feeling that day.  

WEEK 1: DATE______________                        Day: Monday     Time Started: _____     Time Ended______

MOOD________ (energetic/normal/Tired)         Body Parts:  Chest/Triceps

Exercises	Weight	Repetitions
Bench Press	1.                  2.                 3.	1.                  2.                 3.
Decline Bench Press	1.                  2.                 3.	1.                  2.                 3.
Flies	1.                  2.                 3.	1.                  2.                 3.
Incline Flies	1.                  2.                 3.	1.                  2.                 3.
Reverse skull crusher	1.                  2.                 3.	1.                  2.                 3.
Triceps Cable bar Pull downs	1.                  2.                 3.	1.                  2.                 3.
Skull Crusher	1.                  2.                 3.	1.                  2.                 3.

WEEK 1: DATE______________                        Day: Wednesday     Time Started: _____     Time Ended______

MOOD________ (energetic/Normal/Tired)         Body Parts:  Biceps/Back/Lats

Exercises	Weight	Repetitions
Hammer Curls (sit or stand)	1.                  2.                 3.	1.                  2.                 3.
Incline Dumbbells curls	1.                  2.                 3.	1.                  2.                 3.
DBL Concentration curls	1.                  2.                 3.	1.                  2.                 3.
Zottman curls	1.                  2.                 3.	1.                  2.                 3.
Lying Down DBL rows	1.                  2.                 3.	1.                  2.                 3.
Back MCH	1.                  2.                 3.	1.                  2.                 3.
Elevated cable rows	1.                  2.                 3.	1.                  2.                 3.
Bent over Rows MCH or BAR	1.                  2.                 3.	1.                  2.                 3.
Straight arm pull down	1.                  2.                 3.	1.                  2.                 3.

WEEK 1: DATE______________                        Day: Friday    Time Started: _____     Time Ended______

MOOD________ (energetic/ Normal Lazy/Tired)         Body Parts:  Shoulders/Legs/Traps

Exercises	Weight	Repetitions
Arnold Dumbbell Press	1.                  2.                 3.	1.                  2.                 3.
Head On bench Raises	1.                  2.                 3.	1.                  2.                 3.
Front plate rise	1.                  2.                 3.	1.                  2.                 3.
Dumbbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Behind back Barbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Squats	1.                  2.                 3.	1.                  2.                 3.
Leg Curls front	1.                  2.                 3.	1.                  2.                 3.
Leg Curl s back	1.                  2.                 3.	1.                  2.                 3.
Calve Raises MCH	1.                  2.                 3.	1.                  2.                 3.
Hack Squat	1.                  2.                 3.	1.                  2.                 3.

Figuring out What You want

Everyone human being is different from one another. With that comes their unique wants and needs according to their lifestyle.  For example there are people who just want to stay in shape and then theirs the other type that wants big muscles. Each person with different goal would exercise and eat differently from each other.

Here is a routine of a person that would want to gain weight. In order to gain weight, you have to lift big and eat big and save as much energy as you can and increase sleeping time. The more you sleep the more you’ll gain. Person on a weight gaining regiment would work out 3 days a week, Monday, Wednesday, and Friday. Tuesday, Thursday and the weekend would be resting/ recovery days. Here is an example of what to work out on what day.

3 Day Split Routine

Monday	Chest and back
Wednesday	Shoulders and Arms
Friday	Legs and Abs

People who just want to remain in shape have to approach the gym differently. They have to work out every day but just for about 30mins a day with their regular cardio exercise and controlled nutrition’s. These people stay active majority of the time and they do not gain BIG muscles but they get a body with very low body fat and rock hard lean muscle mass.  An Example of a 5 Day routine with the weekend being recovery days.

Monday	Chest
Tuesday	Back
Wednesday	Arms
Thursday	Legs
Friday	Shoulders

Both routines will give you different result with proper nutrition.

The benefits of Health and Fitness

Majority of the young adult population is putting health and fitness at the end of there to do list and usually forgetting about it due to the busy lifestyle. It is mainly forgotten because, majority of the people don’t know what to do at the gym and how to do and what body part to do when. 

To eat healthy and keeping fit is as easy as 1, 2, and 3 if you keep yourself organized in the gym and in the kitchen. I will post more details about the gym routine and nutrition later on this week for people who are newly motivated to hit the gym. But before that I’ll discuss the benefits of health and fitness. First I’ll talk about the long term benefits, eating healthy and keeping active in the gym regularly you will keep your blood flow regular which results in decreasing chances of strokes and heart diseases. Secondly eating right and hitting the gym regularly you would stay full of energy at all times. You would never feel lazy out of the blue ever again. Thirdly, it will bring out your inner beauty. So if you are the type to want to look good all the time physical activity should be your regular activity. Your clothes will start fitting you properly and for guys your posture will change. Lastly the increase in strength is the ultimate reward. You’ll be stronger than your friends who aren’t as active as you.