A weeks worth of exercise...

For those of you looking for a routine...

Stick with 3 workouts a week.

Best investment for at home: Dumbbells, ChinUp Bar and TRX Suspension Trainer (optional. I use the TRX in my workouts and would definitely recommend it.

This is how the workouts would look;(with limited direct arm work - only compound lifts)

Day 1 - 12-15 reps sets

Examples of Lifts:
A PushUp/Bench superset with ChinUps then rest 60-90 sec
B Elevated Split Squat superset with Dumbbell/Barbell Row rest 60-90 sec
C Dumbbell/Barbell Squats superset with Straight Leg Deadlift rest 60-90 sec
D Walking Lunge superset with Bench Press/Shoulder Presses rest 60-90 sec
E Wide Grip Pull Up superset with Incline PushUp/Shoulder Presses rest 60-90 sec

Day 2 - OFF (light activity for 30 minutes)

Day 3 - 8-10 rep sets
Change up the rep scheme and train heavier

Day 4 - same as Day 2

Day 5 -
similar to Day 1 and 3 BUT use a heavy rep scheme (5 rep sets)
ex. add a backpack with weights in it for chinups
Or have a high rep scheme 15+ reps for every set

Day 6 - light activity or rest

Day 7 - your choice - no weights

If you are stuck in a rut with your workouts --- This is hot off the press....and it's only five bucks...

TMF Workout and Meal Plan 5 -
Includes: 10 Done-for-you workouts (for home/gym use) with a Meal Plan - it's only $4.99 (and it's valued at $150.00).

TMF Workout and Meal Plan 5

Stay Healthy - all the best

Matt

P.S. I'm always answering questions and would love to hear from you - send me an email with your health and fitness questions - trainmefit@gmail.com