WORKOUT ROUTINE

Have you ever walked into the gym and have NO IDEA what to do, where to start, worried you might get bulky from lifting weight so you stick to cardio? Yea, well that was me when I first ever started gym and sometimes still get a little lost or confused on certain equipment.

I have tried many programs but never found anything that suited or felt right or even pushed me past what I already knew until I found a program through Massivejoes.com where you can select your fitness level and how often you go to gym and your goal. Which is a great help if you are new to the gym. He even shows you how to do those exercises. For me personally I prefer a program as I like routine and so I don't get lost in the gym.

Below is where you can find it along with the link just above. You can also find a nutrition plan or if you into supplements a list of great supps the help based on your goal. *Please seek medical / advice before taking anything*

As I go to the gym between 6-7 times a week and my goal is fat loss and how well I know my way around the gym, my routine might be different to yours. You also need to remember that fitness / exercise is only a small part of a weight loss journey, so it also helps you on that side of things if you go into the Nutrition Plan.

If you aren't sure where to start, I highly recommend checking out the above website. You can even talk to them to get some advice. They are super helpful.

So, What is my routine? Well It is tough and it pushes me outside my comfort zone a lot but also makes me want to go to the gym and workout. Below is my list, you can use it, change it up, or get your own via the website. Reps and sets will change based on your level of fitness. So try things out.

My routine consist of 1-2 warm up sets of usually between 8-12 reps with a 30-45 second rest period between reps. Warm up sets are usually a lighter weight and then your working sets are a little more heavy. So keep that in mind. I have also modified some of the workouts as I'm not fully there yet with some machines / free weights.

Warm up = 2x8 roughly | Working Sets 4x12 Roughly

Monday: Chest & Biceps

• Chest Press = 2 x 8 Warm up | 4 x 10 Working
• Incline Chest Press = 2 x 8 Warm up | 4 x 10 Working
• Cable Crossover = 2 x 8 Warm up | 4 x 10 Working
• Hammer Curl (Cable) = 2 x 8 Warm up | 4 x 12 Working
• Bicep Curl (Machine) = 2 x 8 Warm up | 4 x 12 Working

Tuesday - Cardio - 20 - 45 min of low / medium impact cardio.

Wednesday - Leg / Calves / Abs

• Hack Squat = 2 x 8 | 4 x 8
• Deadlift (Barbell) = 2 x 8 | 4 x 8
• Leg Press = 2 x 10 | 4 x 10
• Lying Leg Curl = 1 x 10 | 4 x 12
• Standing Calf Raises = 2 x 10 | 4 x 12
• Lunges = 2 x 10 | 4 x 12
• Crunch (Machine) 1 x 10 | 4 x 12

Thursday - Cardio - 20 to 45 Minutes of low / Medium Impact Cardio

Friday - Back

• Bent Over Row one Arm Dumbbells= 2 x 8 | 4 x 8
• Seated Row = 2 x 8 | 4 x 10
• Lat Pulldown = 2 x 8 | 4 x 12
• Lat Pull Reserve (Chin up grip) = 1 x 8 | 4 x 10
• Lateral Raise (Cable) = 1 x 8 | 4 x 10

Saturday - Shoulders / Triceps

• Shoulder Press (Machine) = 2 x 8 | 4 x 8
• Seated Lat Raise (Machine) = 2 x 8 | 4 x 10
• Rear Dealt Fly (Machine) = 2 x 8 | 4 x 12
• Triceps Extension = 2 x 10 | 4 x 12
• Cable Kick Back = 1 x 10 | 4 x 15
• Crunch (Machine) = 1 x 10 | 4 x 12

Sunday - Cardio or rest day (Depending how you feel)

So this is basically what I do usually, sometimes one routine changes based on what equipment I can get to while at the gym, but most times it's available to use. As I mentioned, I swapped some exercises due to my ability. For example: I can't do chin ups / Pull ups, so I replaced it with a Chin up grip Lat pull down which works that same muscle group as a chin up would, so it can build that motion. So if you see an exercise you aren't sure on, or not able to do, search up some replacements that will work the same muscle group. It is the same as barbell stuff, due to the bars being about 20-25kg I am unable to really lift that above my head or chest, so I swap them out to exercises that work the same group of muscle. Luckily at my gym, we have plated machines that work those muscles and able to start with a lighter weight.

My strength changes depending on the muscle I am working. I could be working back muscles and be able to Lat pull 30kg but then change the grip and I can just pull 18kg. I could be doing hack squats and only be able to do the machine weight of 20kg, but then leg press I can do 60-80kg. So don't try pulling the same weight for everything as some muscles have more strength. Build up those muscles. I usually do the last set of each exercise as a Fail set. Meaning as many as I can before I fail and this helps me know I have worked that muscle as much as I could. Sometimes I don't do Until Fail as I am not feeling it.

Everyone is different in the gym and everyone has different goals. So check the website out and see what comes up for you if you wanted to try something different. And based on your gym, you may need to swap some out so you are able to do them.

Oh, and make sure you listen to your body. If you need a rest, take one. Recover. If you are in so much pain from the day after, rest or stretch focus or do some light cardio. You don't need to injury yourself. Ease into your workouts and routine. I have been on and off gym for years and only really last year I really got into it more, so I recover quicker now and I always warm up and cool down. If you are just starting out, you WILL get sore. But like I said, if you aren't feeling the following day, take that day to recover and stretch. Sleep is so important in recovery, so make sure you get between 7-9hrs. I usually get 7 or 8. I also find a cold / hot shower helps, and basically its just going from cold to hot, back to cold, back to hot to help the muscles recover.

Everyone starts somewhere, it is just the matter of finding what suits you and your goals and your fitness level. Speak to a PT as well and see if they can help set up a routine for you. But just do you, and find what works.

I hope this article gives a little insight on what I do, and might help you.

x Jess