Routines

“Contender” Full Body Workout Routine

Exercising regularly helps to enhance and maintain our bodies physical fitness. The best way to stay motivated and continue exercising is to establish a Routine or Routines and are critical in accomplishing your workout goals. The different routines will help in losing weight or putting on more weight.

Okay, so you have decided to start working out and have taken a look at all the different types of exercises to workout this and that… But the question remains, how do I put it all together… whats going to give me the best results… when should I workout this and that and how often…?

 

If you have questions like this, Good! It just means you are ready to make a difference. Even the Pro’s struggle with these questions. But you are in luck, below is the Fitness Drive CONTENDER Workout, a Full Body Workout that will bring you into the fight. It is designed to jump-start massive gains by engaging every muscle group for noticeable results in less than 1 week.

This is a beginner routine but can still be done by an intermediate or expert. It is a drop-set and requires 3 sets per exercise.

  • 1st set: start with heavy weights at a lower rep (8 reps).
  • 2nd set: use moderately heavy weights (10 reps).
  • 3rd set: moderate weight (12 reps).

(Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs) If you don’t know what weight to start with scroll to the bottom for a list.

The purpose is to fight that last rep each time when your muscles are on fire and your body’s telling you that you can’t do it, but you can… prove it wrong!

The Fitness Drive CONTENDER Workout (3 times per week) [M/W/F]
Muscle Group Exercise   Sets Reps
Chest Dumbbell Bench Press 3 8,10,12
Back Lat Pulldown 3 8,10,12
Shoulders Dumbbell Overhead Press 3 8,10,12
Quads Leg Press 3 8,10,12
Hamstrings Lying Leg Curl 3 8,10,12
Triceps Rope Pressdown 3 8,10,12
Biceps Barbell Curl 3 8,10,12
Calves Standing Calf raise 3 8,10,12
Abs Crunch 3 15

Should feel and see a major difference in 1st week with an increase in strength in the 3rd week. Should see major transformation after completing 4 weeks.


This chart should help. It takes into account how much you weigh and calculates a percentage of your body weight. The percentages are 65%,75%,85%. If the number is a decimal, just round up or down to the nearest whole number.

Your Weight 65% body weight 75% body weight 85% body weight
100 65 75 85
105 68.25 78.75 89.25
110 71.5 82.5 93.5
115 74.75 86.25 97.75
120 78 90 102
125 81.25 93.75 106.25
130 84.5 97.5 110.5
135 87.75 101.25 114.75
140 91 105 119
145 94.25 108.75 123.25
150 97.5 112.5 127.5
155 100.75 116.25 131.75
160 104 120 136
165 107.25 123.75 140.25
170 110.5 127.5 144.5
175 113.75 131.25 148.75
180 117 135 153
185 120.25 138.75 157.25
190 123.5 142.5 161.5
195 126.75 146.25 165.75
200 130 150 170
205 133.25 153.75 174.25
210 136.5 157.5 178.5
215 139.75 161.25 182.75
220 143 165 187
225 146.25 168.75 191.25
230 149.5 172.5 195.5
235 152.75 176.25 199.75
240 156 180 204
245 159.25 183.75 208.25
250 162.5 187.5 212.5
255 165.75 191.25 216.75
260 169 195 221
265 172.25 198.75 225.25
270 175.5 202.5 229.5
275 178.75 206.25 233.75
280 182 210 238
285 185.25 213.75 242.25
290 188.5 217.5 246.5
295 191.75 221.25 250.75
300 195 225 255
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