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.

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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