Workout Routine Schedules - Daily Workout Schedules

Workout Routine Schedules to Build Lean Muscle and Burn Fat. Use these planned Workout Routine Schedules to get a lean body now.

Inside This Article

-How to plan your Workout Routines Schedules
-Planning Muscle Building Workout Routines
-Planning Weight Loss Workout Routines With One Sample Workout
-Tips on Women's Workout Routines

How to plan your Workout Routines Schedules

Deciding your Fitness Goal - Muscle Building or Weight Loss?

As is widely known, getting into shape helps improve mental health, decrease the chances of injury and gives you a more positive outlook of life overall.

Before you get started though, it is important to clearly define your goal. Are you more interested in building muscle or losing weight?

Although the two are not mutually exclusive, the types of diet plans and exercise routines you go for will be different depending on your ultimate goal.
 

Planning Muscle Building Workout Routines With One Sample Workout

For muscle building workout routines, start off by making sure you have paid adequate attention to your diet.

Without the right blend of carbohydrates and proteins, you will be facing an uphill battle.

By making sure you take the proper portions of these nutrients, you will be giving your body a head start in building the muscle you want.

Once you have set the nutrition plan, you can get started on putting together an effective muscle building workout routine.

Time is of critical importance and it is vital that you do not compromise on the time slots you allocate for the workouts whether it is taking place at home or in the gym.

Of course there will be times when you have to miss a session due to circumstances that are beyond your control but this should be the exception and not the norm.

In any case, even with such interruptions to your routine, you can always set aside time to make up for the missed sessions. That way, you can ensure that you lose as little time as possible in the long term.

Your plan should factor in a gradual increase in weights used as you move along since muscle growth can only occur as and when you increase your resistance.

However, push the limits with caution so that you do not overdo it and risk injury; something that could take you several steps back and eventually affect how fast you reach your end goal.

Even though it is normal for the body to resist the higher exertion, always listen and be in tune to your body in order to pick out any signs of injury such as torn ligaments or muscle tissue.

Another aspect of your plan should be whether you want to focus on a particular part of your body more.

For instance would you like a wider chest and bigger arms, or are you looking for harrder abs and a more solid core? Or better yet are you looking at all of the above?

Whatever it is you are setting out to do, make sure the exercises you select target not only those key muscle groups, but the secondary and supporting muscles in that area as well.

Let's look at a sample plan for working the chest, arms, and abs. The following routine would be performed on Monday, Wednesday, and Friday (or any alternating days, occasionally giving yourself an extra day of rest), using the amount of weight that will push you without risking injury:

Bench Press: 3 sets of 10
Dumbbell Flys: 3 sets of 10
Shoulder Press: 3 sets of 10
Lateral Raises: 3 sets of 10
Wrist Curls: 3 sets of 10
Abdominal Crunches: 5 sets of 10

Planning Weight Loss Workout Routines With One Sample Workout

The main difference between a weight loss routine and a muscle building routine is in the amount of cardio required.

While nearly every exercise plan should involve some cardio, weight loss workouts require more exercise because of the calorie burning effect. Cardio exercises such as walking, running and swimming will all help your body burn calories and have you on the way to your perfect body.

As far as diet goes, keep a close eye on your daily intake, and try to find ways of reaching your daily calorie goals with foods you enjoy, so you that you actually look forward to each meal. Once you are content with your diet plan, sit down and plan out how you will reach your objective. A sample workout plan is included below, with the running being done every other day:

Running: 1 mile to start, steadily increasing by 20% on each run
Push ups: 4 sets of 8
Triceps kickback: 3 sets of 10
Standing dumbbell curl: 3 sets of 8
Abdominal crunches: 5 sets of 10

Tips on Women's Workout Routines

For the most part, women's routines will not vary much from men's. However, women and men do have some physical differences in their muscle build and metabolism and this may at times require slight variations in routines.

In addition, some women will be uncomfortable with the development of muscle in certain areas such as the calves. Their workout routine therefore would have to be tailored with this in mind. When To Schedule Your Workout - Morning, Noon Or Evenings?

Ideally, you will want to plan your workouts for the time of day when you are at full alert. One aspect that might determine this is the climate of the place where you live.

Higher temperatures might require you to expend more energy during the workout. Early in the morning and late in the evening is usually cooler and might be preferable.

Note though that early in the morning your body's temperature is still on the rise from your sleep period, so it may take a while before you are ready for intense workouts.

That said, with the ability to engage in most workouts indoors in a controlled environment, the weather is becoming less of a relevant factor.

The main reason why morning and evening remain the most popular times is because of how well they fit into one's schedule; you can go to the gym before you go to the office or you can do so after work.

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