Commonly asked exercise questions:
- How many days per week should I workout?
- How many exercises should I do for each body part?
- How many sets and reps should I do?
- Should I lift heavy weights / low reps or light weights / high reps?
- How often should I train each body part?
- Etc. Etc. Etc...

There is really no right or wrong way to workout. You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers.
"Everything works, but nothing works forever." That is probably the most important thing to remember for making consistent progress with your workouts. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). But generally after a few weeks of following a set workout program your progress will slow down and eventually you will no longer make progress with that routine.
Our bodies are very smart and naturally accommodate stress. Your body will add as little muscle as necessary to get the job done. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work all day long.
Adding muscle is a very unnatural thing to your body. You must constantly throw "curve balls" at your muscles to get them to grow. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. After 3 weeks your body starts to adapt and your progress will slow down.
In the following workout routine there are 4 different, 3-week workout cycles back to back in order to make a 12 week workout program.
This program requires you to workout 4 days per week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. And rest on Wednesday's and weekends. However, if this doesn't fit your schedule you can workout on other days of the week. Just make sure that you do not workout for more then 2 days in a row before taking a day off.
By doing this you will give your body plenty of time for recuperation and muscle growth. Muscles do not grow while you are working out; they grow while you are resting. Working out will stress and damage your muscles slightly. Then your body reacts by building up the muscles in anticipation of the stress being repeated.  Remember, your body will adapt to the load you put on it.  Keep varying that load and increasing that load, and your lean mass will increase.

The Workout Routine
Weeks 1, 2, and 3
Monday
20 minutes of cardio

* Squats:
* do a couple warm up sets first
* 3 sets of 6 reps (train heavy, but don't train to failure)

Note: If you have back problems, you may want to substitute squats with the inclined, plate loaded leg press machine.

* Calf raise:
* 3 sets of 8 reps
* Thigh Extension:
* 3 sets of 8 reps
* Incline sit ups:
* 2 sets of 10-20 reps

Tuesday
20 minutes of cardio

* Incline barbell bench press:
* do a couple warm up sets first
*3 sets of 5 reps (train heavy, but don't train to failure)
* Seated dumbbell shoulder press:
* 3 sets of 6 reps

* Bicep cable curls: (from low pulley)
* 3 sets of 8 reps
* Tricep push downs: (using straight bar attachment)
* 3 sets of 8 reps
* Bent over dumbbell lateral raises:
* 3 sets of 8 reps

Thursday
20 minutes of cardio

* Leg press:
* do a couple warm up sets first
* 3 sets of 8 reps
* Leg curls:
* 3 sets of 8 reps
* Wide grip pull downs:
* 3 sets of 8 reps
* Hyper extensions:
* 2 sets of 8 reps
* Ab crunch machine:
* 1 sets of 50 reps

Friday
20 minutes of cardio

* Incline dumbbell bench press:
* do a couple warm up sets first
* 3 sets of 8 reps
* Dumbbell side lateral raises:
* 3 sets of 8 reps
* Bicep dumbbell curls:
* 3 sets of 8 reps
* Tricep push downs: (with rope attachment)
* 3 sets of 8 reps

Weeks 4, 5, and 6
Monday
20 minutes of cardio

* Seated Cable Rows:
* do a couple warm up sets first
* 3 sets of 8 reps
* Seated shoulder shrugs:
* 3 sets of 10 reps
* Leg extensions:
* 3 sets of 10 reps
* Leg curls:
* 3 sets of 10 reps
* Seated calf raise:
* 3 sets of 10 reps
* Incline sit ups:
* 2 sets of 10-20 reps

Tuesday
(20 minutes of cardio)

* Decline  bench press, barbell or machine:
* do a couple warm up sets first
* 3 sets of 6 reps (train heavy, but don't train to failure)
* Seated dumbbell shoulder press: (i.e. military press)
* 3 sets of 8 reps
* Barbell curls:
* 3 sets of 8 reps
* Lying tricep extensions: (with the EZ bar)
* 3 sets of 8 reps
* Cable upright rows: (from the low pulley)
* 3 sets of 10 reps


Thursday
(20 minutes of cardio)

* Leg Press:
* do a couple warm up sets first
* 3 sets of 10 reps
* Seated cable rows:
* 3 sets of 8 reps
* Leg raises:
* 3 sets of 10 reps
* Crunches::
* 2 sets of 25+ reps

Friday
20 minutes of cardio

* Flat dumbbell bench press:
* do a couple warm up sets first
* 3 sets of 8 reps
* Dumbbell front lateral raises:
* 3 sets of 8 reps
* Bicep barbell curls:
* 4 sets of 12 reps
* Tricep push downs: (with V bar attachment)
* 3 sets of 10 reps
* Close grip pull downs:
* 3 sets of 10 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 7, 8, and 9
Monday
20 minutes of cardio

* Squats:
* do a couple warm up sets first
* 4 sets of 5 reps (train heavy, but don't train to failure)
* Chin ups:
* 4 sets of as many reps as you can do
* Pull down ab crunches:
* 3 sets of 10 reps
* Leg raises:
* 3 sets of 10 reps

Tuesday
20 minutes of cardio

* Flat barbell bench press:
* do a couple warm up sets first
* 3 sets of 6 reps (train heavy, but don't train to failure)
* Bent over dumbbell lateral raises:
* 3 sets of 8 reps
* Dumbbell side lateral raises:
* 3 sets of 8 reps
* Dumbbell front lateral raises:
* 3 sets of 8 reps
* Bicep cable curls: (dumbbells)
* 3 sets of 8 reps
* Tricep push downs: (using straight bar attachment)
* 3 sets of 10 reps

Thursday
20 minutes of cardio

* Thigh Extension::
* do a couple warm up sets first
* 3 sets of 8 reps
* Leg press:
* 3 sets of 10 reps
* Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
* 3 sets of 10 reps
* Hyper extensions:
* 3 sets of 10 reps
* Pull down ab crunches:
* 3 sets of 10 reps

Friday
20 minutes of cardio

* Dumbbell bench press on the stability ball:
* do a couple warm up sets first
* 3 sets of 10 reps
* Dumbbell shoulder press sitting on the stability ball:
* 3 sets of 10 reps
* EZ bar bicep curls:
* 3 sets of 12 reps
* One arm over head dumbbell extensions:
* 3 sets of 12 reps
* One arm dumbbell rows:
* 3 sets of 15 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, partial dead lift, and flat barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.


Weeks 10, 11, and 12
Monday
20 minutes of cardio

* Leg press:
* do a couple warm up sets first
* 3 sets of 5 reps (train heavy, but don't train to failure)
* Wide grip pull downs:
* 3 sets of 10 reps
* Incline sit ups:
* 4 sets of 10 reps
* Leg raises:
* 4 sets of 12 reps

Tuesday
20 minutes of cardio)

* Dips: (add extra weight if needed)
* do a couple warm up sets first
* 5 sets of 5 reps (train heavy, but don't train to failure)
* Chin ups:
* 4 sets of as many reps as you can do
* Side lateral raises:
* 4 sets of 8 reps
* Seated dumbbell shoulder press: (i.e. military press)
* 4 sets of 8 reps
* Bicep dumbbell preacher curls:
* 5 sets of 8 reps

* Tricep push downs: (using rope attachment)
* 5 sets of 10 reps


Thursday
20 minutes of cardio

* Squats:
* 3 sets of 12 reps
* Leg curls:
* 3 sets of 8 reps
* Leg extensions:
*3 sets of 8 reps
* Seated cable rows:
* 3 sets of 8 reps
* Standing calf raise:
* 3 sets of 10 reps
* Pull down ab crunches:
* 3 sets of 12 reps

Friday:

(20 minutes of cardio)
* Push ups with feet elevated on the stability ball:
* 4 sets of as many reps as you can do
* Seated dumbbell shoulder press:
* 3 sets of 8 reps
* Standing one arm dumbbell curls:
* 3 sets of 10 reps

(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)

* One arm over head dumbbell extensions:
* 3 sets of 8 reps
* Close grip pull downs:
* 3 sets of 8 reps

Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the weighted dips and leg press try to add 5 lbs. to the bar each week and do the same number of sets and reps.


Each 3 week cycle is different. You will focus on different exercises during each cycle. This will allow you to make consistent progress over the long term.

Exercise Journal

It is often easier to track your workout if you have a journal.  Especially when you are changing your routine and weights as frequently as we recommend.
Fell free to cut out one of the following pages and make a 12 week journal for yourself.  Leave the 2nd copy in your book to keep as a reference.

Day Date

Cardio Workout  (In the gym)

Strength Training

Today’s Focus:      Upper Body   _______    Lower Body  _________