Suggested Workout Routines
IntroductionThese routines are simply suggestions that hopefully will guide you to develop a routine of your liking. I tried to vary the machines in each routine so that you would not be bored. It is good not to get used to just one mahcine becaues then your body will only be working those particular muscles and your body will develop a tolerance to the machine. You don't want to develop a tolerance because then the results won't be as effective.
There is some 'unique' terminology that floats around in the weight room. Please read the introduction to the anaerobic page for an quick explanation if you do not know what a "set," "rep," or "plate" means. Also, remember to take breaks of about one minute in between your sets.
Aerobic Workout Routines
- ROUTINE 1:
5 minutes stretching
20 minutes Stairmaster
3-5 minute break (try to keep moving though)
20 minutes Windracer
2 minutes stretching
Sit-ups
5 minutes of cool down stretching
- ROUTINE 2:
5 minutes stretching
20 minutes Stairmaster
3-5 minute break (try to keep moving though)
20 minutes Crossrobics
2 minutes stretching
Sit-ups
5 minutes of cool down stretching
- ROUTINE 3(For more advanced):
5 minutes stretching
30 minutes Stairmaster
3-5 minute break (try to keep moving though)
30 minutes Lifecycle
2-4 minute break (remember to keep moving)
20 minutes Crossrobics
2 minutes stretching
Sit-ups
5 minutes of cool down stretching
Anaerobic Workout Routines
- ROUTINE 1:
5 minutes of stretching
3 sets of Bench Press (10 reps each) at 45 lbs, which is just the bar
3 sets of Bicep Curls alternating each arm (20 reps each) at 8 or 10 lb weights for each arm
3 sets of Tricep Extensions (10 reps each) at 8 or 10 lb weights. Note do 3 sets of for each arm alternating after each set which means 6 sets total.
5 minutes of stretching
- ROUTINE 2:
5 minutes of stretching
3 sets of Bicep Curls alternating each arm(20 reps each) at 8 or 10 lb weights for each arm
3 sets of Lateral Pull Downs (10 reps each) at plate level two or three
3 sets of Tricep Extensions (10 reps each) at 8 or 10 lb weights.
5 minutes of stretching
- ROUTINE 3:
5 minutes of stretching
3 sets of Bench Press (10 reps each) at 45 lbs
3 sets of Incline Press (10 reps each) at 45 lbs
3 sets of Tricep Extensions (10 reps each) at 8 or 10 lb weights.
5 minutes of stretching
Combination Workout Routines
- ROUTINE 1:
5 minutes of strecthing
20 minutes Stairmaster
3 minute break
20 minutes Lifecycle
3 minute break
3 sets of Bicep Curls (10 reps each) at 8 or 10 lb weights for each arm.
3 sets of Tricep Extensions (10 reps each) at 8 or 10 lb weights. 5 minutes of stretching
- ROUTINE 2:
5 minutes of strecthing
20 minutes Crossrobics
3 minute break
20 minutes Stairmaster
3 minute break
3 sets of Bench Press (10 reps each) at 45 lbs.
3 sets of Bicep Curls (10 reps each) at 8 or 10 lb weights for each arm.
5 minutes of stretching
- ROUTINE 3:
5 minutes of strecthing
20 minutes Windracer
3 minute break
20 minutes Crossrobics
3 minute break
2 sets of Bench Press (10 reps each) at 45 lbs.
2 sets of Incline Press (10 reps each) at 45 lbs.
5 minutes of stretching
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Author: Vivan Tran, UC Berkeley Student
Send comments to: vivan@uclink2.berkeley.edu
Last updated: May 1, 1996
http://info.sims.berkeley.edu/~vtran/assign5/routines.html