Fitness

This section of Repcipes is entirely devoted to fitness plans, including specific workouts, and workout plans

Gym Equipment
 

Choosing Your Routine

This is arguably the most important part of any fitness journey and different pathways for different levels can be found below!

 

Beginner Weightlifter

All Workouts

5 sets by 12 reps for cut

3 sets by 12, 10, 8 for bulk

Monday

Quads - Squats, Quad Curl Machine, Weighted Lunges
Calves - Calf Press
Chest - Bench Press (flat & incline), Chest Fly, Body Weight Dips
Triceps - Tricep Extensions, Cable Pulldown, Pushups
Shoulders - Shoulder Press, Pull-Ups, Shrugs

Wednesday

Full Body

Dumbbell Workouts 

Dumbbell Bench Press, Dumbbell Rows, Preacher Curls, Hammer Curls, Tricep Extensions, Weighted Lunges, Overhead Press

Barbell Workouts

Rack Pulls, Front Squats, Incline Bench

Core - 3 sets of 1 minute

Crunches, Plank, Bicycles, Russian Twists

Friday

Hamstrings - Deadlift, Hamstring Curls, Front Squat, Flutter Kicks
Back - Seated Rows, Lat Pulldown, Lateral Raises, Barbell Rows
Biceps - Preacher Curls, "21's", EZ-Bar Curls, Circle or Regular Pull-Up
Cardio - 30 Minutes on the treadmill at 15° incline at 2.5-3mph

 

Intermediate Weightlifter

All sets 
4 x 12 Cutting
3 x 12, 10, 8 Bulking

Monday

Chest

Bench Press (Flat, Incline & Close Grip), Chest Fly, Body Weight Dips, Wide Grip & Decline Pushup

Tricep

Tricep Extensions, Close Grip Pushups, Tricep Pushdown, Reverse Cable Fly, Incline Pushup

Shoulders

Shoulder Press, Pull-Ups Wide Grip, Dumbbell Raise, Barbell Clean & Jerk

Wednesday

Back

Seated Rows, Lat Pulldown, Lateral Raises, Barbell Rows, Hyperextensions, Good Mornings

Biceps

Preacher Curls, "21's", EZ-Bar Curls, Circle or Regular Pull-Up, Incline Prone Curl, Knee Contact Curls

Forearms

Wrist Curls (Standard, overhand, underhand)

Core - 3 sets of 1 minute

Crunches, Plank, Flutter Kicks, Heel Taps, Hang at the top from Pullup Bar

Cardio

Pick your Poison!

Ideas

  • Jogging

  • Swimming Laps

  • Hiking

  • Basketball

  • Tennis

  • Kickboxing

  • etc.

Saturday

Legs

  • Squats

  • Calf Press

  • Hamstring & Quad Curls

  • Deadlifts

  • Weighted Lunge

  • Dumbell Iron Cross

  • Leg Raises

  • Stair Stepper

  • 15° Incline Walk