Printable Workout Routines – 2 Effective Workout Plans That You Can Use Right Now

In this article I want to share with you two proven and effective printable workout routines that I have used with great success over the last eight months. All you’ll need to do now is to take action – copy them to your word processor, print them out and see the results that you’ve always wanted to see.

NOTE: The first number is the amount of sets that you should do and the second number is the amount of repetitions that you should do per single set.

Printable Workout Routine #1 – 3 Day Workout Plan For Beginners

Monday: Chest and Biceps

• Flat Bench Press – 4 x 6-8
• Incline Bench Press – 4 x 6-8
• Incline Dumbbell Flyes – 4 x 10-12
• Standing Barbell Curls – 4 x 8
• Standing Alternating Dumbbell Curls – 3 x 8-10

Wednesday: Legs and Shoulders

• Barbell Squats – 4 x 6-8
• Leg Extensions – 4 x 10-12
• Lying Leg Curls – 4 x 10-12
• Military Press – 4 x 8-10
• Lateral Raise – 4 x 8-10

Friday: Back and Triceps

• Pull-ups – 3 x Maximum amount of repetitions
• Deadlifts – 4 x 6-8
• Bent-over Rows – 4 x 8-10
• Narrow Grip Bench Press – 4 x 6-8
• Overhead Triceps Extensions – 4 x 10-12

Printable Workout Routine #2 – 4 Day Workout Plan for Advanced

Monday: Chest and Back

• Decline Bench Press – 5 x 3-5
• Incline Dumbbell Press – 4 x 8-10
• Dumbbell Flyes- 4 x 10-12 constant tension repetitions
• Bent-over Rows – 5 x 3-5 repetitions
• Lat-pulldown – 4 x 8-10 repetitions
• One-arm Dumbbell Rows – 4 x 8-10
• Straight-arm Pulldown 4 x 10-12 constant tension repetitions

Tuesday: Quadriceps

• Front Squats – 5-6 x 3-5 repetitions
• Leg Press – 4-5 x 8-10 repetitions
• Leg Extensions – 3-4 x 10-12 constant tension repetitions

Thursday: Biceps and Triceps

• Close Grips Preacher Curls – 5-6 x 6-8
• Incline Dumbbell Curls – 4-5 x 10-12
• Low-pulley Cable Curls – 3-4 x 12-15 constant tension repetitions
• Close-grip Bench Press – 5-6 x 5
• Overhead Triceps Extensions – 4-5 x 8-10
• Rope Cable Pressdown – 3-4 x 10-12 constant tension repetitions

Saturday: Hamstrings and Deltoids

• Stiff-legged Deadlifts – 5-6 x 3 to 5
• Leg Curl – 4-5 x 8-10
• Military Press – 5-6 x 3-5
• Seated Dumbbell Press – 4-5 x 8-10
• One-arm Dumbbell Lateral Raise – 3-4 x 10-12 constant tension repetitions

About the Author:

The fact is that even if you’ll follow the best muscle building routines in the world you’ll see very little or no results if you won’t supply your body with all of the required building materials. Nutrition is the most important thing in fitness and muscle building, and if you want to see some serious results then you’ve got to know more advanced material about training and nutrition.

At http://www.muscleprinciples.com you can claim a free muscle building report which will teach you everything that you need to know about training, nutrition, supplements and more. Claim this free report and take your physique to the next level!

Article Source: http://EzineArticles.com/?expert=Rob_Domarkas

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