How to Create a Workout Plan | Fitness Focus
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E R I N M A Y F I T N E S S
I hope this helps you guys create the perfect workout plans to achieve your own personal fitness goals.
If you are looking for websites to find exercises and learn how to do them check out www.bodybuilding.com or www.muscleandfitness.com .
The app I use to document my workouts is called workout, I’m so sorry I couldn’t find it but seriously even the notes section will do just write the day and the workout below.
My workout plan
Cardio 30-40 mins
10-15 mins abs
Upper Body
Straight arm Cable Push 5 x 5-7
Seated Rows 5 x 5-7
Lat Pull Down 5 x 5-7
One arm Row4 x 5-7 each arm
Preacher curls 4 x 5-7
Superset x 3: Tricep cable push x 8 and Overhead Cable pull x 8
Overhead Press 5 x 5-7
Quads
10 Minutes Treadmil
Superset x 3: Box Jumps x10, Jump Lunge x20, Step Up x 24
Walking Lunges 3 x24
Romanian Lunge 3 x 16
Leg Press 5 x 5-7
Smith Squats 5 x 5-7
Glutes
12-15 up hill walk
Weighted Glute Bridge 5 x 8-10
Dead Lifts 5 x 5-7
Smith Spit lunge 3 x10-12 EL
Cable kickback 3x 10-12 EL
Single leg press 3x 10-12 EL
Donky kicks 3 x 10 – 12 EL
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