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 been working out for some time now and starting to feel stronger and stronger (finished week 1 of the Fitness Drive WARRIOR Workout). You now want to train harder for explosive results, so its time to kick it up another notch. Its time for the Fitness Drive OBSESSION Workout.
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If you have questions, Good! It just means you are ready to make a difference. Below is the Fitness Drive OBSESSION Workout, a Full Body Routine to be completed in 6 days. This is designed to keep your muscles engaged for bigger noticeable gains in less time.
This is an expert routine but can still be done by an intermediate. It is a drop-set and requires 3-4 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).
- 4th set: moderate weight (15 reps).
(Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs, 4th set=120lbs) 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 OBSESSION Workout (6 times per week) [M/T/W/Th/F/S]
In this routine a series of 3-4 workouts are done. One day is for the Chest, Shoulders, and Triceps. The next is for the Back, Biceps, and Abs. The next is for the Legs and it repeats again. In this routine each body part is trained twice a week for a 6 day workout.
Monday/Thursday: Chest/Shoulders/Triceps
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Chest | Incline Barbell Press | 4 | 10,10,12,15 |
| Chest | Flat-Bench Dumbbell Flye | 4 | 10,10,12,15 |
| Shoulders | Dumbbell Overhead Press | 4 | 10,10,12,15 |
| Shoulders | Smith Machine Upright Row | 4 | 8,8,10,12 |
| Triceps | Lying barbell Extension | 3 | 10,12,15 |
| Triceps | Dumbbell Kickback | 3 | 10,12,15 |
Tuesday/Friday: Back/Biceps/Abs
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Back | Barbell Upright Row | 4 | 8,8,10,12 |
| Back | One-Arm Dumbbell Row | 4 | 8,8,10,12 |
| Biceps | Incline Dumbbell Curl | 4 | 8,8,10,12 |
| Biceps | Preacher Curl Machine | 4 | 8,8,10,12 |
| Abs | Reverse Crunch | 3 | 15-20 |
| Abs | Crunch | 3 | 15-20 |
Wednesday/Saturday: Legs (Quads, Hamstrings and Calves)
| MUSCLE GROUP | EXERCISE | SETS | REPS |
|---|---|---|---|
| Quads | Barbell Squat | 4 | 8,8,10,12 |
| Quads | Leg Press | 4 | 8,8,10,12 |
| Hamstrings | Seated Leg Curl | 4 | 8,8,10,12 |
| Hamstrings | Romanian Deadlift | 4 | 8,8,10,12 |
| Calves | Standing Calf Raise | 3 | 25 |
| Calves | Seated Calf Raise | 3 | 25 |
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 |
Fitness Drive 