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]

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.