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2016 Workout Plan

We hope you had a nice Christmas and New Year’s celebration. But now it’s time to get down to business. It’s time to do more than just think about goals. You need to write them down and give yourself deadlines. You need a plan, and we’re giving you a 2016 workout plan.

We assume being on our site that you already workout. Why else would you be here? But we all get stuck from time to time and we end up just showing up. Well, just showing up to the gym doesn’t cut it.

2016 Workout Plan for You

This is our 2016 workout plan that consists of 4 training days. We encourage training each muscle once per week. Here’s our 2016 workout plan:

Day 1: Chest and Shoulders

Bench Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Cable Flyes; 3 sets x 10-12 reps
Seated Dumbbell Press: 3 sets x 8-10 reps
Lateral Raises: 10-12 reps

Day 2: Legs

Squats: 4 sets x 10-12 reps
Leg Press: 4 sets x 10-12 reps
Leg Extensions: 3 sets x 12 reps
Leg Curls: 3 sets x 12 reps

Day 3: Back & Traps

Deadlifts: 3 sets x 8 reps
Bent Over Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Rows: 3 sets x 10-12 reps
Barbell Shrugs: 3 sets x 10-12 reps

Day 4: Biceps & Triceps

Barbell Curls: 3 sets x 10 reps
Dumbbell Curls: 3 sets x 12 reps
Cable Pressowns: 3 sets x 10 reps
Rope Extensions: 3 sets x 12 reps
Dips: 3 sets x 15 reps

You can split up the days in this 2016 workout plan. For example, you could workout for two days in a row followed by a day off. Or you could do something like the below workout schedule:

Monday – Day/Workout 1
Tuesday – Day/Workout 2
Wednesday – Off/Rest
Thursday – Day/Workout 3
Friday – Day/Workout 4
Saturday – Off/Rest
Sunday – Off/Rest

Try our 2016 workout plan. You can start today. Remember, the key to results is consistency. Stick with this plan.

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Planning Your Workouts

We’re wrapping up the weekend and for many of us, Saturday and Sundays are rest days. This is a good time to give your body a break and take advantage of letting your muscles fully recover. It’s also a time to prepare for the upcoming week of training.

Days & Body Parts

It’s been said we don’t plan to fail, yet we fail to plan. So we encourage you to take this time to plan your workouts for each body part for the rest of the week. Below is a sample workout schedule:

→ Monday: Chest and biceps

→ Tuesday: Back

→ Wednesday: Abs and calves

→ Thursday: Legs

→ Friday: Shoulders and triceps

Workout Details

Now that you have your days planned out on which body parts will be trained it’s time to plan the details of each workout. For this example, we’ll use Monday’s workout. See the sample workout for chest and triceps below:

Chest Workout

→ Bench Press: 3 sets x 8-10 reps

→ Incline Bench Press: 3 sets x 10 reps

→ Cable Flies: 3 sets x 12 reps

Biceps Workout

→ Dumbbell Curls: 3 sets x 10 reps

→ Preacher Curls: 3 sets x 12 reps

You can now start planning the details of your other workouts based on the chest and biceps workout above. You can write this down in a notebook or use your iPhone or Smartphone (Notes or Note Pad). Or you may just look at this prior to your workout. The goal is to have a plan.

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