What workout should I do? This is one of the most common and loaded question in the fitness industry. Even for one person this can vary dramatically. It’s dependent on current fitness level, injuries, age, and more. Here is an individuals selection based on their goals and physical abilities.
The pictures are from September 2010, September 2013, and March 2015.
He had just recovered from a broken ankle and was weight training regularly six days a week.
Height: 5’10”
Weight: 173 pounds
Dumb bell Bench Press: 190 pounds * 10 times
Lat Pull Down: 225 Pounds * 9 times
Incline Leg Press: Unknown
Workout:
Monday, Wednesday, and Friday
- Free bench: 2 sets * 12 reps
- Seated cable row: 2 sets * 12 reps
- Bench: 2 sets * 12 reps
- Wide grip pullups: 2 sets * 12 reps
- Machine bench: 2 sets * 12 reps
- Narrow grip pull ups: 2 sets * 12 reps
- Shrugs: 3 sets * 12 reps
- Arnold press: 2 sets * 12 reps
- Free press: 2 sets * 12 reps
- Machine press: 2 sets * 12 reps
- Dumbbell bicep curl: 1 set * 12 reps
- Skull crushers: 1 set * 12 reps
- Hammer curl: 1 set * 12 reps
- Kick backs: 1 set * 12 reps
- Ez bar curl: 1 set * 12 reps
- Tricep pull down: 1 set * 12 reps
- Standing lunges: 2 sets * 12 reps
- Walking lunges: 2 sets * 12 reps
- Box jumps: 2 sets * 12 reps
- Calf raises: 1 sets * 12 reps
- Hyperextensions: 3 sets* 12 reps
He had not been exercising due to a water-skiing injury. He still continued to eat well and had decreased his required calories slowly after his injury to maintain as much muscle as possible but to not put on extra fat tissue either. Exercise consisted of walking and hiking. No exercise that causes heavy breathing was performed due to pain from a sprained sternum.
Height: 5’10”
Weight: 149 pounds
Bench Press: Unkown
Lat Pull Down: Unkown
Incline Leg Press: Unkown
Workout:
Walking and hiking on the weekends.
Here is a picture of him from March 2015. He’s been working out for about 2 months. Starting to gain his mass back while staying lean.
Height: 5’10”
Weight: 177 pounds
Dumbbell bench press: 150 * 12 times
Lat pull down: 225 pounds * 9 Times
Incline leg press: 585 * 16 times
Workout:
Day 1 – Back and Biceps
- Pull ups with added weight: 1 set 8-12 Reps
- Seated rows: 1 set 8-12 reps
- Hyper-extensions: 1 set 8-12 reps
- Preacher bicep curls: 1 set 8-12 reps
Day 2 – Legs
- Leg press: 1 set 10-20 reps
- Leg extension: 1 set 8-12 reps
- Leg curls: 1 set 8-12 reps
- Abductors/adductors: 1 set 10-20 reps
- Calf raises: 1 set 8-12 reps
Day 3 – Chest and Triceps
- Incline dumbbell bench press: 1 set 8-12 reps
- Decline dumbbell bench press: 1 set 8-12 reps
- Tricep extensions: 1 set 8-12 reps
Day 4 – Rest
Day 5 – Shoulders
- Military press: 1 set * 8-12 reps
- Reverse butterfly: 1 set 8-12 reps
- Shrugs: 1 set 10-20 reps
- Bench arm raise: 1 set 20 reps
- Lateral raises: 1 set 8-12 reps
- Internal/external rotation: 1 set 12-20 reps
Day 6 – Rest
Day 7 – Rest
Maintaining a fit body can be done with a variety of different workouts. We provide a great starting point with a workout plan for different levels of fitness.