Workout Routine

“Obsession” 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 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
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