The Importance of a Workout Plan

Many people go to the gym without a specific workout plan. It is important to know which muscles you are working out on a particular day, especially because this gives you focus and drive. If you go into the gym without an ideal workout plan for the muscles you are training, then you will not have a successful workout.

Evaluating Your Workout Plan

Make sure to take measurements of your body parts before and after workouts so that you can see the results. Looking at yourself everyday in the mirror is going to result in blinders, meaning you will not notice any huge or small changes in the body. Because your brain becomes familiar with seeing your body everyday, it is difficult to gauge change on visual cues alone, so use a training notebook or measurements sheets to more concretely see change occur.

Sample Workout Plan

This routine is one that hits all the muscles from different angles and will beef you up in a noticeable time period so long as it is done with proper form. All exercises need to be done with concentration and form. Not only will this focus help you with muscular achievements, but it will also helps in reducing the risk of injury.

Five Day Workout Routine (Exercise/Sets/Reps)

Monday – Chest

• Cable crossovers/4/12, 12, 10, 10
• Bench Press/4/12, 10, 8, 6
• Incline Dumbbell Bench Press/4/10, 8, 8, 6
• Pec Dec/4/10, 8, 8, 6

Tuesday – Shoulders and Abs

• Military Press/3/10, 8, 6
• Dumbbell Lateral Raise/3/10, 8, 6
• Bent Over Dumbbell Reverse Flys/3/10, 8, 6
• Crunches/3/50,25,50
• Dumbell side bend/3/15, 12, 10

Wednesday – Back and Abs

• Wide Grip Lat Pull Down/4/12, 10, 8, 6
• Seated Cable Row/4/10, 8, 8, 6
• One Arm Dumbbell Row/3/10, 8, 6
• Cable Shrugs/3/10, 8, 6
• Weighted Crunch/3/10-12
• Planks/3/As long as possible

Thursday – Quads, Hamstrings, and Calves

• Squat/4/12, 10, 8, 6
• Walking Dumbbell Lunge/4/10, 8, 8, 6
• Stiff Leg Deadlift/3/10, 8, 6
• Leg Curl/3/10, 8, 6
• Standing Calf Raise/3/12, 10, 8

Friday – Arms and Abs

• Close Grip Bench Press/3/10, 8, 6
• Tricep Dips/3/10, 8, 6
• Two Arm Dumbbell Extension/3/10, 8, 6
• Rope Tricep Extension/3/12, 10, 8
• EZ Bar Preacher Curl/3/10, 8, 6
• Concentration Curl/3/10, 8, 6
• Seated Cable Curls/3/12, 10, 8
• Weighted Cable Crunch/3/12, 10, 8
• Cable Torso Rotations/3/12, 10, 8

Use this sample workout as a guide in shaping your own perfect workout plan and see the results!