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Sample Weekly Workout Schedule Here is a sample of what my week usually looks like for my workouts. We have a new giveaway at Running with mascara, and it coincides with a fabulous new article we just ran at Fit&Fab Living. Fitness expert Joan Pagano wrote the article, and also sent us a signed copy of her book “15 Minute Total Body Workout” Enter the giveaway and learn more about the book after the jump!
Joan Pagano is certified in health and fitness instruction by the American College of Sports Medicine (ACSM). The winner will be randomly chosen and announced on, February 14th!  The winner will also be contacted via email. My favorite workout is running, and that’s why I need this book…gotta mix it up a little!
My favorite work out is definitely running however I have started adding yoga in and am truly loving that too! I have absolutely fallen in love with running outside, but I also really enjoy strength training and yoga.
My favorite way to work out is going for a run outside, but lately with all the snow, I’ve been enjoying playing with new equipment in the gym.
I like to workout on my Body Works gym it is like a total gym but has extra resistance cords on it for the sit. At the bottom of the hill I am greeted by the awesome view that is the Downtown Denver skyline. The rest of the way home was slow going as I alternated between fast walking and slow jogging.
Having a bodybuilding workout schedule is a great way to plan your workouts and ensure that you remain committed to your bodybuilding program. A good bodybuilding workout schedule will include every exercise necessary for full body development and also provide each muscle group with enough time off to recover. I have identified the proper way to cycle your workouts to ensure maximum muscle building results. When the muscles in the human body are broken down by intense physical activity in the form of weight training, the body recognizes this stress as an undesirable condition. Consequently, the body responds by sending nutrients to the muscles that were broken down to help them to quickly recover and to also build them up so that the same stress will not be as "damaging" or stressful in the future.
This is a very basic explanation of how weight training works to build the muscles in the body.
This also explains why it is important for you to feed your body with the proper nutrition to make sure that your muscles have a sufficient amount of protein and carbohydrates to maximize muscle growth and minimize fat. While the body is very good at supplying your muscles with the nutrients needed to recover from your workouts, there is a point at which the body can no longer keep up with the stress you are putting on it. When this happens, your body will use the nutrients that should be going to your muscles for growth to sustain other vital functions instead. Many bodybuilders would see their results increase dramatically just by implementing these two principles. Unfortunately, most of them have no idea that they are depriving their body of much needed nutrition and rest, which is hindering their progress. Just by knowing and following these 2 principles, you will be ahead of 95% of those spending countless hours and dollars to improve their physiques.
All of my bodybuilding workout schedules ensure that you are giving your body enough rest to prevent becoming overstressed.
When it comes to choosing the bodybuilding workout schedule that is right for you, the most important aspect to consider is the amount of time you are willing to devote to your bodybuilding program.
Choosing the bodybuilding exercises you should perform is also important, but I have already provided you with the most effective muscle building exercises for each muscle group in the body.
I have provided 3 different workout schedules below based on the number of days per week you are willing to commit to weight training. 3 days is the minimum number of days per week that you must workout in order to provide your muscles with sufficient stimulation to promote new muscle growth.
In order to avoid over-stressing the body, it is imperative that you give your body at least 2 full days of rest from weight training. In order to prevent over-stressing your body, I do not offer a bodybuilding workout schedule for any more than 5 days of weight training per week.
After considering the number of days per week you are willing to devote to weight training, you can locate your weekly bodybuilding workout schedule below. I list the exercises to perform on each weight workout day below based on the number of days per week you are able to devote to weight training. I have covered choosing the right number of sets and reps for each exercise on another page.


After you have completed the fourth week of the workout cycle, you will start back at week #1. This will ensure that you are properly rotating the muscle groups that are trained assuring that you equally work all muscle groups and provide them with sufficient rest over the 4 week cycle. For the 4 day bodybuilding workout schedule, you will perform the workouts in order and simply start back at workout #1 each week.
After you have completed the third week of the workout cycle, you will start back at week #1.
This will ensure that you are properly rotating the muscle groups that are trained assuring that you equally work all muscle groups and provide sufficient rest over the 3 week cycle.
This schedule will provide the best results, but should only be chosen by those with the motivation and availability to weight train 5 days every week. By giving your body at least 2 full days of rest from weight training, your body will have ample time to recover from your workouts.
Giving your body the right nutrition and sufficient rest will maximize your ability to build new muscle and prevent your body from becoming over-stressed.
As stated above, the more days you can devote to weight training, the better the results you will achieve - as long as you are giving your muscles at least 2 full days of rest from weight training every week. While my bodybuilding workout schedules contain every exercise necessary for full body development, remember that in order to maximize your results, and reach your true bodybuilding potential, you will need to also implement the right muscle building diet plan and muscle confusion techniques.
She has worked as a personal fitness trainer in New York City since 1988 and supervises her own staff of specialists who work together as the Joan Pagano Fitness Group. First entry (mandatory): Leave a comment on this post telling us about your experience with working out. Second entry (optional): “Like” FitandFab Living on Facebook and leave another comment telling us that you’ve done it on this post. Third entry (optional): Follow FitandFabLiving on Twitter and leave a comment telling us that you’ve done it on this post. Fourth entry (optional): Check out FitandFabLiving and contact us with a comment on what your favorite article or tip on the site is. I also love yoga but I tend to run more often since paying extra for a yoga studio is sort of pricey.
To make it more of an awesome view, the sun is rising between the buildings and the scene is majestic. But ethics took a hold of me and I felt it would be wrong and somewhat tasteless to crash an event that honors survivors of breast cancer.
I find a way to consume every last drop in my water bottles and even suck down a Power Gel to get added energy. At this point, I was only about 2 miles from home and I had to give myself the kick in the pants I needed to gut it out. Like a movie running through my mind, I went through the highlights, the lowlights and how I felt at different times during the run. Provide your body with adequate nourishment by following a nutrition plan that is consistent with your bodybuilding goals. Give your muscles enough time to recover from the stresses placed on your muscles during weight training. DK’s new 15-Minute Fitness series gives you all the tools you need to squeeze regular exercise into your life. She is the instructor in fitness evaluation techniques at Marymount Manhattan College and is also a nationally recognized provider of continuing education courses for fitness trainers through both the American Council on Exercise (ACE) and IDEA Health and Fitness Inc.
The sidewalk is wide and allows for a few cyclists to pass me as they make their way toward the beginning of the path. Joan is the author of DK’s Strength Training for Women (2004) and 8 Weeks to a Younger Body (2007).
The early part of the run was peaceful as I didn’t encounter any cars or foot traffic until I hit mile 5 or so, which is another reason why I like running before the sun comes up. I realize that I might be getting close to my turnaround point but I haven’t looked at my Nike + GPS watch for sometime now. It only takes a couple of minutes before I am looking up and facing the aforementioned hill.
Right as I hit mile 14 something happened to me that I have never experienced in my entire life.
Choose one of four complete mini-workouts each day to target a specific part of the body, and to strengthen, stretch, and build your way to a more toned, more healthy you. At that time of day, there is only me, the road, the music and the thoughts bouncing around in my head like a racquetball game. I would normally be really concerned about going out too fast and that thought crossed my mind but I felt felt really good and believed I could keep that pace up for a while.


A couple of things to note: this picture was not taken at the time of day that I ran, however, it is the scene that I saw. It also provides a ton of scenery from the creek to the greenery growing along the creek to homeless people finding a safe and dry place to sleep for the night.
I’m about 13 miles into the run and I felt great and was determined to own this hill.
I fully understand this may not be true, but to run long distances, I need to play mind games with myself to complete the run.
I’ve worked very hard at understanding my thoughts while I run and injecting positive thoughts to keep the negative ones at bay.
Right after I took this 5 mile picture is when I saw the first car of the morning and it startled me a bit. It was still pretty early when I was running along the path and most of the homeless were still sleeping.
I am determined to run all the way up it and stand with arms raised in victory at the top, kinda like Rocky at the top of the stairs. This is easier said than done, but I needed to rely on positive thoughts if I wanted to complete 20 miles. I was so into the run and thinking positive thoughts and focusing on the task at hand that I wasn’t paying attention to my surroundings. In retrospect, I appreciate that car for getting me out of a trance because it helped me look around, pay attention to my surroundings and enjoy the journey I was on.
When I see them sleeping, I feel very fortunate to have the opportunities I’ve had in my life including the ability to be healthy and run. My 20 miler was this last Sunday and I learned first hand how hard 20 miles is and the accomplishment that comes with completing something so grueling. There are so many cool things to see and absorb while running, it would be a shame not to allow myself to experience that. I want to take full advantage of the fact that I can run and can afford to buy gear, shoes and even the entry to the marathon. My calves were on fire, my heart was pounding and I was breathing harder than I had been all day. Not to get all emotional here, but seeing people sleep under a bridge and next to a river puts my life in perspective.
I made a quick decision to run on the sidewalk along Speer Blvd instead of getting back on the path.
Thankfully she brought a second bottle of water that I grabbed and headed along the sidewalk.
If timing works out perfect, I will be able to race crash for about a mile before heading home. I smiled as my wife drove away as I was proud of myself for not catching a ride home and deciding to stick to the 20 miler. As you can see from the image on the left, it took me 3 hours 56 minutes and 25 seconds to knock down 20 miles. I loaded my son up in the truck and went to my buddies house to watch football with him and his son. As it neared time for my son’s nap, we headed home were I assumed my horizontal position on the couch after I put my son in his bed. In other words, our body adjusts, conserves energy and burns less calories. However, intervals don't allow our body to adjust and, in turn, our bodies burn more calories!
While I am stoked that I finished, I am bummed that my time and pace were slower than I had hoped and expected. It felt great to lay there, watch football and feel the sense of accomplishment of running 20 miles. In addition, the high-intensity intervals create an "after burn" that allows our body to melt away more calories for many hours following your workout. As I look up to Speer Blvd and the bridge over the Platte River, I see thousands of people lined up at the starting line of the Race for the Cure.
I am now at 14 minute miles and I’m watching my average pace climb higher and higher. I feel a great sense of failure so I try to run again but the pain makes another appearance. Try a pre-designed elliptical workout, stepper workout or even a calorie blasting spinning class to better tone and develop your entire lower body. Combine these kick butt running workouts with a day of cross training and a couple days of steady pace runs and you will be well on your way to fitting back into your a€?skinny jeansa€?.




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Author: admin | 11.11.2013

Category: Workout Videos



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