Mine is:
Day 1: Chest, Shoulders, Back, Cardio
Day 2: Arms, Cardio
Day 3: Legs
Day 4: Abs, Cardio
Day5: Repeat the cycle
I don’t have a day for a particular exercise. I just repeat the cycle and no rest days. Am I doing it right?
What’s the best workout routine for building muscle and losing fat?
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{ 6 comments… read them below or add one }
It looks okay, but just cycling it over and over again will get your body use to it. Try to spice it up by doing the exercises in a different order and different days. Keep your body guessing is the key.
you ought to think about trying what’s called supersetting or Interval Training…which is periods of high intensity work followed by periods of rest or low intensity work. combines both a strength component(for lean tissue building) and a cardiovascular component(for fat burning).
this type of training causes an effect known as EPOC…Excess Post(exercise) Oxygen Consumption. the EPOC phenomenon causes an increased rate of oxygen intake, an elevated consumption of fat for fuel and increases your metabolism up to 48 hours AFTER you exercise! burning fat while you rest!
Not only does this type of training torch bodyfat, it also saves you time. no more splitting up your days…1 day cardio, 1 day weights…more time for family,friends,work,sports. you also don’t need an fancy or expensive equipment to complete these workouts. most of them you can do at home. example:
squats
push-ups
pull-ups
planks
do each exercise for a set # of reps or time back to back without rest in-between. that equals 1 set. rest 30-60 sec then repeat whole sequence. do 3-5 complete sets. you can plug in more exercises(I do one where I pick 10 exercises and do 1 min of each) or mix in different exercises. train this way 3x/week and you will definitely see some results.
I like to do
day 1: Chest, Shoulders, and Triceps (Bike)
day 2: Biceps and Upper Back (Running)
day 3: Legs, Abs, and Lower Back(Swimming)
Saturday through Thursday i do 123123 with friday as a rest day
I have a rest day and keep it in this order to try to refrain from over working
I don’t have a just arms day because like in yours they will get over worked from the compound exercises in your day one
I like this one:
Day 1 – Chest, Shoulders and Back
Day 2 – Legs
Day 3 – Biceps, Triceps and Abs
It is detailed here http://freeworkoutplans.org/free-weights-workout-program.html
P.S. You definitely need rest days!
FORGET ROUTINES, THERE BETTER FOR BUILDING MASS RATHER THAN LOSING FAT. CHECK OUT H.I.I.T. HIGH INTENSITY INTERVAL TRAINING. YOU’LL BUILD MUSCLE AND SHRED BODY FAT CAUSE ITS VERY CARDIOVASCULAR. GOOGLE IT AND YOU’LL FIND SOME NICE PROGRAMS.
Unless you rest you will not gain muscle.