We all heard it before, “If you don’t have a plan, you’ll fall for anything!” These people stick out like a sore thumb, watching what everyone else is doing in the gym, then try perceived cool exercises themselves. To give you a small guide to build on, you should figure out…

  • How many days you can work out.
  • What muscle groups you are going to work
  • How much time you have
  • Figure out your equipment needs
You should be able to do core and cardio on any consecutive days, so use these as fillers in your routine. Below is a list of the major muscle groups and exercises that can be done to strengthen/tone.


Bench/DB Press, Push Ups, DB Flys


Seated Row, Lat Pull Down, DB Rev. Flys


Lunges, Back Squats, Leg Extentions


Romanian Deadlift (RDL), Leg Curl (machine), Good Mornings


Cable Straight Leg Kick Backs, Step Ups (the higher the step, the more intense), Donkey Kicks


DB Kickbacks, Cable Triceps Extension, Military Press

Try two different exercises from two different muscle groups and add a core exercise. So for example,

  • DB Bench Press
  • Lunges
  • Crunches

Complete this for 3 – 4 sets and add 2 minutes of cardio after the sets are done. Use this formula until you complete all muscle groups and don’t forget about those biceps!!

Workout Zones

If you are looking to lose weight, try 12 – 15 reps each exercise with a moderate – low amount of weight.

To gain size, increase the weight Moderate – Heavy for 8 – 12 reps.

Work on strength by staying between 6 – 8 reps using Moderate – Heavy between 75 – 80% of your max in each exercise.

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