Routines

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.

This page will help you navigate through the several routines and challenges to target a specific area, groups of areas,  or the full body.


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Top Routines


Fitness Drive Full Body Workout A (3 times per week) [M/W/F]

This is a routine for a beginner, 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)

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.


Fitness Drive Full Body Workout B (4 times per week) [M/T/Th/F]

This is a routine for a beginner, 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). In this routine a full workout is done for the Upper Body on one day and a full Lower Body workout is done on another. Each workout gets 2 days to rest before it is repeated again which allows for a better build (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).

Monday/Thursday: Upper Body (gives 2 days to rest)

Muscle Group Exercise   Sets Reps
Chest Bench Press 3 10,12,15
Chest Flat Bench Dumbbell Flye 3 10,12,15
Back Barbell Bent-Over Row 3 10,12,15
Back Lat Pulldown 3 10,12,15
Shoulders Dumbbell Overhead Press 3 10,12,15
Shoulders Dumbbell Lateral Raise 3 10,12,15
Biceps Barbell Curl 3 10,12,15
Biceps Preacher Curl Machine 3 10,12,15
Triceps Lying Barbell Extension 3 10,12,15
Triceps Rope Pressdown 3 10,12,15
Abs Crunch 3 15-20

Tuesday/Friday: Lower Body (gives 2 days to rest)

Muscle Group Exercise   Sets Reps
Quads Leg Press 3 10,12,15
Quads Leg Extension 3 10,12,15
Hamstrings Lying Leg Curl 3 10,12,15
Hamstrings Seated Leg Curl 3 10,12,15
Calves Standing Calf raise 3 15-20
Calves Seated Calf raise 3 15-20

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.


Fitness Drive Full Body Workout C (6 times per week) [M/T/W/Th/F/S]

This is a routine for a beginner, intermediate, or expert. 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). In this routine a series of 3 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. (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).

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.


Fitness Drive Full Body Workout D (4 times per week) [M/T/Th/F]

This is a routine for an intermediate or expert. 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). In this routine a series of 4 workouts are done. Monday is for the Chest, Triceps, and Calves. Tuesday is for the Legs and Abs. Thursday is for Shoulders and Calves. Friday is for Back, Biceps, and Abs. In this routine each body part is trained three times a week for a 4 day workout. (Example of weights per set: 1st set=180lbs, 2nd set=160lbs, 3rd set=140lbs).

This is called a Four-day split and is common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. The pairings a typical with advanced bodybuilders. This bump in volume will ensure that your muscles are sufficiently overloaded to promote growth.

Monday: Chest/Triceps/Calves

Muscle Group Exercise Sets Reps
Chest Incline Bench Press 5 10
Chest Dumbbell Bench Press 5 8,8,10,10,12
Chest Flat-Bench Dumbbell Flye 5 8,8,10,10,12
Triceps Rope Pressdown 4 10,10,12,12
Triceps Dumbbell Kickback 3 10
Triceps Lying Barbell Extension 3 10
Calves Standing Calf Raise 3 25
Calves Seated Calf Raise 3 25

Tuesday: Legs/Abs

Muscle Group Exercise Sets Reps
Quads Barbell Squat 5 10
Quads Leg Press 5 8,8,10,10,12
Quads Leg Extension 5 8,8,10,10,12
Hamstrings Lying Leg Curl 3 8,10,12
Hamstrings Romanian Deadlift 3 8,10,10
Hamstrings Seated Leg Curl 3 8,10,12
Abs Reverse Crunch 2 20
Abs Crunch 2 20

Thursday: Shoulders/Calves

Shoulders Dumbbell Overhead Press 4 12
Shoulders Smith Machine Upright Row 3 8,10,12
Shoulders Dumbbell Lateral Raise 3 10
Calves Seated Calf Raise 10 10

Friday: Back/Biceps/Abs

Muscle Group Exercise Sets Reps
Back Barbell Bent-Over Row 5 12
Back Lat Pulldown 5 8,8,10,12,12
Back One-Arm Dumbbell Row 5 8,8,8,10,10
Biceps Barbell Curl 4 10,10,12,12
Biceps Incline Dumbbell Curl 3 10
Biceps Preacher Curl Machine 3 10
Abs Crunch 3 20

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.


Click on the different muscle groups or picture to see exercises that target those specific areas. If there is something you do not see but would like more information, please leave me a comment and I will add them. Also, please join my mailing list.


ABS Upper Abs, Lower Abs, and Obliques

Fitness Drive Abs
ABS – Hard Work and Dedication (Upper Abs, Lower Abs, and Obliques)

ARMS – Forearms, Biceps, and Triceps

Fitness Drive Curling Weights For Bigger Arms
ARMS (Forearms, Biceps and Triceps)

BACK – Traps, Lats, and Lower Back

Fitness Drive Back Exercises
BACK Exercises (Traps, Lats, Lower back)

SHOULDERSFront, Middle, and Rear Deltoids)

Fitness Drive Back Exercises
Shoulder Exercises (Front, Middle, and Rear Deltoids)

CHESTPectoral Major and Minor

Fitness Drive Chest Exercise
Chest Exercise (Pectoral Major and Minor)

LEGSQuads, Hamstrings, and Calves

Fitness Drive Leg Exercises
Leg Exercises (Quads, Hamstrings, and Calves)

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