Daily Workout Schedules

For maximum effectiveness daily workout schedules should include stretches, weight training and cardiovascular routines.

Stretches are the first thing you need to do as part of your daily workout schedules. Each muscle in the body should be stretched in preparation to minimize injury and maximize benefits.

Weight training should improve the performance of your muscles with exercises that work on strength and endurance. All muscles should be exercised, but you may give more attention to certain areas of the body where you want more development.

Cardiovascular exercise is aerobic activity, like jogging, dancing, treadmill. Choose an aerobic activity that you enjoy and perhaps can include muscle stretches in.

You should also do cool down exercises at the end of your daily workout schedules to relax your muscles as this also helps prevent injury just like warmups.

Following are some good daily workout schedules for you, which you can adapt as you discover what you need or want.

Neck, Stomach & Calves - *** Monday & Friday ***

Neck: when doing neck exercises use a neck machine or headgear with weight suspended. Use the LIGHTEST weight possible adding weight as you gain strength. Work the four directions; head forward, head backwards, and head to each side with resistance.

Shrugs: seated and standing. Can use a shrug machine, barbells, or dumbbells. Move your neck slightly forward as you raise the weight to give your neck room for the movement.

Calves: can do these seated, standing, or Donkey Raises. Just make sure to hit all three positions four sets each; toes facing in, toes facing out, and neutral position. Make sure you go all the way down and all the way up on the exercise.

Crunches: seated flat, seated inclined, or suspended leg ups. Do as many reps as you can but make sure you do four sets with that number of reps.

Chest & Back - *** Tuesday ***

Flat chest press (pick one per work out): barbell, dumbbell, hammer strength, horizontal chest press, smith machine flat chest press, or push up.

Rows (pick one): T-bar row, dumbbell row, seated row, hammer strength row, or machine row.

Incline chest press (pick one): barbell, dumbbell, hammer strength incline press machine, flex leverage machine, smith machine incline press, push up with feet elevated above shoulders.

Pull downs (pick one): close grip, front pull downs, behind the neck pull down, pull down chin up position, neutral grip pull down, cable pull down in carriage.

Decline press (pick one): barbell, dumbbell, or push up with body at a 45 to 65 degree incline.

Straight-arm pull down or pullover with dumbbell.

Chest fly's (pick one): flat dumbbell, incline dumbbell, decline dumbbell, cables, or peck deck machine.

Legs - *** Wednesday ***

Leg extension: each leg by itself weaker leg first for 8 reps then both together for 12.

Leg curl (pick one): seated, lying or standing.

Adduction: seated closing leg exercise.

Abduction: seated spreading leg exercise.

Leg press: lower pad will impact more quads and the upper will bring a little more hams and gluts.

Squats (pick one): barbell, cable squat using close grip attachment, smith machine squat or dumbbell.

Lunges (pick one): barbell, dumbbells, stationary, reverse or diagonal.

Arms & Shoulders - ***Thursday ***

Triceps press down (pick one): rope, angle grip, straight bar, reverse grip.

Seated shoulder press (pick one): dumbbell, barbell, or machine.

Basic bicep curl (pick one): standing barbell, standing dumbbell, standing with cables, lying cable curl, concentration curl with dumbbell.

Lying tricep extension (pick one): barbell, dumbbell, cambered bar, straight bar, or cables.

Front raise (pick one): dumbbell, barbell, low pulley; front raise with rope facing away from pulley between legs.

Preacher curl (pick one): preacher weighted machine, cambered bar, straight bar, or dumbbells.

Seated overhead tricep extension (pick one): 1 dumbbell using both hands, 1 dumbbell in each hand, cambered bar.

Rear delt fly (pick one): supported with dumbbell, bent over with dumbbell, rear delt fly using weighted machine, sitting down on bench using cables, lateral raise with dumbbell.

For more info on daily workout schedules go to http://www.exrx.net.

It's a great site for videos and instructions on fitness and muscle training and it's got all the exercise information you need whether you're a beginner or a pro.

Enjoy your free workout routines and if you need nutrition to go with your exercises - we can help :) and remember - having daily exercise schedules are one of the best ways to keep your enthusiasm and interest up to stay with your keeping fit routine!

Supplement Every Athlete Needs

Athlete Nutrition Guidelines Webpage

Free Daily Workout Schedules