Workout Routines - Workouts To Build Muscle and Burn Fat

workout routinesWe have compiled a large database of workout routines that cover individual muscle groups along with weekly workouts to help you build lean muscle, burn body fat and get into amazing shape! These workouts are designed for everyone including the beginner who is just starting out on a fitness program, to the advanced athlete who has been training for years. These workouts are designed to easily fit into your busy schedule and we have included detailed photos of each exercise to make it super easy for you to follow along. Feel free to mix up the sets, repetitions and rest periods to match your current training program since some people like to workout with super heavy weights and low reps for maximum muscle mass, while others like to focus on higher reps for more endurance and toning. These workouts provide you with a large variety of different routines and exercises to keep your fitness program fun and interesting. We have also included a workout journal and fitness contract for you to download and print out which will help you stay on track and reach your fitness goals!

Download Your Own Workout Journal | Download Your Personal Fitness Contract

workout routines

workout routines Individual Muscle Groups

workout routines Weekly Workouts (3 days/week)

workout routines

 

Workout Routine Week #1

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Decline Barbell Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Incline Barbell Bench Press
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) Barbell Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) V Bar Pulldowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Shoulders) Standing Two Arm Dumbbell Presses
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Shoulders) Cable Upright Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Barbell Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) V Bar Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Parallel Bar Abdominal Knee Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Barbell Squats
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Dumbbell Lunges
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Barbell Stiff Leg Deadlifts
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) One Leg Lying Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Hack Machine Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #2

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Back) Wide Grip Rear Pulldowns
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) Pullups
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Chest) Wide Grip Decline Barbell Bench Press
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Chest) Pushups
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Crunches
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Shoulders) Smith Machine Front Deltoid Presses
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Shoulders) Front Barbell Deltoid Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Close Grip Barbell Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Reverse Grip Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Leg Extensions
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Dumbbell Bench Squats
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Smith Machine Stiff Leg Deadlifts
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Standing Leg Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Crunch Machine
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #3

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Back) V Bar Pulldowns
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) Barbell Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Barbell Curls With Wide Grip
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Reverse Abdominal Crunches
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Sit Ups
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Decline Dumbbell Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Dumbbell Pullovers
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Rope Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Cable Upright Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Standing Low Cable Deltoid Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Machine Squats
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Dumbbell Lunges
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Lying Leg Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Seated Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #4

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Incline Bench Dumbbell Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Flat Bench Dumbbell Flyes
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Standing Cable Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Back) Seated Cable Rows
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) Straight Arm Pulldowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Seated Dumbbell Extensions
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Seated Side Lateral Deltoid Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Twisting Dumbbell Presses
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Leg Presses
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Hamstrings) Smith Machine Stiff Leg Deadlifts
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Reverse Decline Crunches
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Flutter Kicks
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Workout Routine Week #5

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Smith Machine Incline Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Cable Flyes
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) Lying T Bar Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) Reverse Grip Pulldowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Cable Crunches
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
Weight Training
(Shoulders) Seated Dumbbell Deltoid Presses
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Shoulders) Front Deltoid Plate Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Barbell Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Lying Barbell Press To Chin
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
Weight Training
(Butt/Glutes) Walking Dumbbell Lunges
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Hamstrings) Smith Machine Stiff Leg Deadlifts
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Dumbbell Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #6

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Barbell Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Decline Dumbbell Bench Press
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Smith Machine Front Deltoid Presses
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Seated Side Lateral Deltoid Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Back) Power Cleans
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) Wide Grip Pulldowns
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) Smith Machine Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Barbell Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Straight Bar Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Barbell Squats
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Barbell Lunges
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Barbell Stiff Leg Deadlifts
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Lying Leg Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Rocking Barbell Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #7

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Back) Lying T Bar Rows
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) Straight Arm Pulldowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Alternating Hammer Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Single Arm Preacher Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Abs) Abdominal Cable Crunches
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Decline Barbell Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Incline Bench Dumbbell Press
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Standing Two Arm Dumbbell Presses
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Upright Barbell Deltoid Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Straight Bar Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Leg Extensions
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Barbell Lunges
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Seated Leg Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Hack Machine Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

Workout Routine Week #8

Monday Workout
Exercise Photos
Sets/Reps/Rest
(Back) V Bar Pullups
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Back) T Bar Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Back) Seated Cable Rows
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Alternating Dumbbell Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Biceps) Two Arm Dumbbell Preacher Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Wednesday Workout
Exercise Photos
Sets/Reps/Rest
(Quadriceps) Leg Extensions
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Quadriceps) Barbell Hack Squats
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Quadriceps) Walking Dumbbell Lunges
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Hamstrings) Lying Leg Curls
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Calves) Dumbbell Calf Raises
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

Friday Workout
Exercise Photos
Sets/Reps/Rest
(Chest) Barbell Bench Press
workout routinesworkout routines

Sets: 3
Reps: 10-12
Rest: 1-2 min

(Chest) Dumbbell Pullovers
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Chest) Narrow Grip Pushups
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Shoulders) Seated Dumbbell Deltoid Presses
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min
(Triceps) Rope Pushdowns
workout routinesworkout routines
Sets: 3
Reps: 10-12
Rest: 1-2 min

 

 

 

 



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