Please read before posting! - Routines

The below are generalised routines and can be modified to suit you. If there are any further questions feel create a new thread and ask. These routines do not include any CV work so it is important to allow yourself time to do that as well in order to maintain all round fitness. This is simply a few basic programs to get you started. Be sure to mix it up every so often so that your muscles do not get too used to working the same way every time. For more advanced routines targeting specific areas these routines will not necessarily do the job so check.

No weights/ gym workout

Thanks to Roach-Rampino http://www.digital-forums.com/showpo...18&postcount=1

Pick three of these exercises and tri-set them i.e. you do one set of each of the 3, no resting between, rest for one minute max., then repeat.

Squats
Start with your feet shoulder width apart, very slight bend in your knees. You can either put both your arms straight out in front of your or your fingertips gently behind your ears. Remember to keep your back tight, stick your bum out, chest high, shoulders pulled back and look up. Breathing in deeply, lower yourself to the ground, so that your bum is almost touching your heels. Don’t drop too fast, you will topple forward on your way up. Keep heels on the floor at all times. Power through your heels on the way up. Breathe in on the way down, force all the air out of your lungs on the way up. Keep the action nice and smooth, nicely paced, down and up in one fluid action as opposed to drop, stop, then up.The essential form on this excercise is to keep your back tight, which if you keep your shoulders back, arse out and look up should not be a problem

30 reps x 3 sets

Press-ups
Feet on a chair behind you, toes pointed down. Keep your body dead level, hold your stomach in. Use the variation of moving your hands closer together and further apart but only change between sessions i.e. keep the same position for all three sets.

20 reps x 3 sets

Reverse dips
Feet level with bum on a chair opposite, resting on your heels. Hands by your sides, drop with your back straight, look up, keep elbows close to your sides. Breathe in on the way down, force all the air out of your lungs on the way up.

12 reps x 3 sets

Squat thrusts
Lean over your hands so your arms take the bulk of your weight. Start with your feet at full leg stretched out behind you, jump with both feet together forward so your feet land under your chest. YOUR HANDS DO NOT LEAVE THE FLOOR!!

20 reps x 3 sets

Burpees
Similar to squat thrusts but stand up then jump up, after your legs come forward.

15 reps x 3 sets

Star jumps
Stay on your toes, NOT your heels.

50 reps x 3 sets

Lunges
This is basically walking five or so large paces forward then turn and come back. On each pace lower yourself smoothly towards the ground. If you don't have enough room then just step one large pace (not too far) forward with one foot and keep this postition. The essential thing to remember here is that it is BOTH legs doing the work, i.e. an extension with the back leg, a press with the front meaning your press up with the front leg and away with the back leg. The bottom of the rep is when legs are at 90 degrees. Keep you head up, hands on hips or fingers rested gently behind your ears. Breathe in on the way down, force all the air out of your lungs on the way up.

20 reps (10 each legs but alternately) x 3 sets

Crunches
Only curl from your lower stomach, squeeze as you come up. Fingertips rested very gently behind your ears so they are just touching or if you prefer on your temples. Twist opposite elbow towards opposite knee and alternate turns each rep. Really focus on your stomach muscles pulling you up as opposed to throwing yourself up using the weight of your shoulders to get momentum.

50 reps x 2 sets


Jogging on the spot – 60 seconds
(Split 20 seconds of each)
a) Normal
b) Kicking legs back so heels touch you bum
c) Knees high as possible, to touch your chest

Three day split

For strength do 3 x 6 x weight, for tone do 3 x 10 x weight.

Day 1 - Back and Biceps

Front pull-down.
Seated row
Bent over row
Dumbbell curl
Preacher curl
Dumbbell hammer curl
Dumbbell wrist curl
Upright row
Incline sit-up

Day 2 - Chest and Triceps

Dumbbell bench press
Incline bench press
Decline bench press (smith)
Fly
Triceps extension
Triceps kickback
Dumbell side bend
Dumbell shrug
Incline leg-raises

Day 3 - Legs and Shoulders

Squat
Deadlift
Leg press
Leg curl
Dumbell shoulder press
Calf raise (smith)
Dumbell rear delt row
Seated calf raise
Incline sit-up

Two day split

Day 1 – Push

Squat
Bench press
Dumbbell lunge
Incline bench press
Seated hip abduction
Military press or shoulder press
Standing calf raise
Triceps extension
Incline sit-ups

Day 2 – Pull

Wide-arm pull-ups (assisted, unassisted or weighted)
Lying leg-curl
Seated row
Incline twisted sit-ups
Upright row
Bicep curl
Incline leg raise
Shrug

Five day split

Again thanks to R-R http://www.digital-forums.com/showpo...27&postcount=3

Day 1: Shoulders - military press, seated shoulder press, side lat raises, front lat raises, shrugs, seated (upright) overhead dumbell press.

Day 2: Arms - concentration curls, hammer curls, kick backs, overhead tricep extensions(seated and standing), ez bar curls, reverse dips.

Day 3:Legs - squats, frog squats(with swiss ball), leg raises, legs curls, calf raises, stiff legged dead lift, weighted lunges.

Day 4: Chest - Bench press (flat, inclined and declined..all 3), flies, cable crossovers, inclined press-ups, flat dumbell press.

Day 5: Back - Deadlifting, dorsal raises, rear delts, cable pull(with resistance tubes), pull-ups.

This way I cover everything over the week and I give each muscle group a good rest session between specific training.

Adding this guide to exercises. If you are unsure what a certain exercise is then check if there is a video for it. If so, good stuff. If not, please ask for clarification.

http://www.bodybuilding.com/fun/exercises.htm

I have been using this page to help with my techniques, it's very useful.

I thought I would bump this with the new routine I have started today. It's a 4 day split based around compounds and having done the first session a few hours ago and having not trained since the summer I am feeling rather good about it. I will fine tune it (for me) over the next month and if I change anything I will alter my post.

Monday - Chest + Triceps
Flat Bench
Chest Dips
Incline Dumbbell press
Skull Crushers
Ab exercise (sit ups/leg raises)

Wednesday - Back + Biceps
Deadlift
Barbell Rows
Chins/Pulldowns
Hammer Curls

Thursday - Shoulders
Military Press
Push Press
Lateral Raises
Shrugs
Ab Exercise (the one not done on Monday)

Sunday - Legs
Squats
Leg Press
Stiff Leg Dead Lift
Calf Raises