How to Create Your Own Gym Routine
The past couple of days I have been doing some market research. I wanted to know if you all knew about my WEEKLY WORKOUTS (why or why not), and if you do, why don’t you follow them?
Most of the answers consisted of not knowing what to do at the gym or structure your own workouts. Girl, I got you covered with those WEEKLY WORKOUTS and I have plans to make them even better for all of you. However, I do understand that sometimes you want to do your own thing or have the knowledge to be able to change around the workouts I give you (like if the gym is jam packed). I have always believed that in order to perform well you need to have an understanding of what your doing. If you just read in a piece of paper” do 3x12 leg extension” of course you can follow the directions and do them, but won’t you perform it 10x better if you know what your working your quads in this exercise.
Ladies, let's get down to business and help you tone those muscles, lose weight and have complete confidence in what your doing at the gym.
#1 What are your goals? Fat loss? Gain muscle? Both?
#2: Figure out your schedule. How many days will you be working out?
2 x a week: 1 Upper Body, 1 Lower Body
3x a week: 1 Upper Body, 1 Lower body, 1 Cardio Day
4x a week: 1 Posterior Chain Day ( Every muscle in your backside: back, hamstrings,glutes, ankles, triceps), 1 Anterior Day (Every Muscle in the front of your body: chest, quads, abs, biceps) 1 Cardio Day, 1 Day Plyo
5x a week: Leg Day, Chest & Tricep Day, Back & Bicep Day, Glute Day,Plyo/Cardio day
These are just examples. It does NOT mean you can only do it like this
If your focus is weight loss you should incorporate cardio into your plan and increase gradually. However, DO NOT omit weights. They are necessary for your fat loss journey
#3: What exercise does what?
Ok so this one is a bit harder, not impossible, to learn and understand.
Just like when your in school and you learn the basics, you want to learn the basic exercises. Later on you can spice them up a bit if you want. But until then there are some core exercises that you can always do and they will never fail you.
Legs:
Squats: Works, glutes and quads (Can use Smith Machine, Barbell or Dumbbell)
Deadlift: Works hamstrings. (Can use Barbell or Dumbbell)
Lunges: Works glutes, and quads. (Can use Dumbbell or Barbell)
Leg Extension: Works Quads
Leg Curls: Works Hamstrings
Barbell Hip Thrust: Works glutes and hamstrings. (Can use Dumbbell or Barbell)
Leg Press: Works Quads primarily
Back:
Pulldowns
Back Rows
Seated Cable Row
Pull-Up/ Assisted Pull-Up
Straight Arm Pulldown
Biceps:
Bicep Curls (Can use Dumbbell or Barbell)
Bicep Machine
Triceps:
Dips
Kickback
Cable Pushdowns (Can use rope attachment, bar or triangle)
Skull Crusher
Dumbbell Tricep Overhead Extension
Shoulders:
Laterals ( Can be seated or standing and use Dumbbell or machine)
Over Head Shoulder Press (Can use Dumbbell or Barbell)
Shoulder Press Machine
Front Raise.( Can use Barbell, Dumbbell, or Cable Machine)
Rear Delt Flyes (Dumbbell or Machine)
Chest:
Push-ups
Flyes (Dumbell, Fly Machine or Cable)
Chest Press (Barbell, Dumbbell, Smith Machine or Chest Press Machine)
Calves:
Standing Calf Machine
Seated Calf Machine
Body Weight Calf Raises
Abs:
Crunches
Leg Raises
Ab Machine
Planks
Cable Crunch
Now that you have the basics you can create your own routine. You don’t have to do every single exercise in the group. You should stick to around 2-3. Then you can start incorporating sets and reps. A good range to stay in between is 10-15 reps and about 3-4 sets. You don’t need to be switching up your routine every week but you CAN and should change the reps and sets.
After you’ve understand those basics you can start adding uni-lateral sets, supersets, dropsets, pyramids. you can also add some accessories like bands and slides. Then once you’ve mastered it we can add tempo and RPE but that's for another day.
There is way more that goes into planning a workout plan but this is just the basics and I believe will help you out a lot.
If your still confused with how to build a workout routine that works for you, please feel free to send me an e-mail(monikapaezmanagement@gmail.com) and we can talk further. I am always happy to help in anyway that I can. I am here to see you succeed!
