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Workout Lab

Bodybuilding Workout - Legs, Back, Bi's

This is a classic bodybuilding split that should be performed two times per week. You train chest, shoulders, and triceps on Day 1, and workout legs, back, and biceps on Day 2. Rest Day 3 and start again. The workout covers all the important muscle groups in the thighs, hips, glutes, back, and biceps. In addition, there are exercises for the calves and abdominals. You will perform three sets of 6 to 10 repetitions for each exercise. Warmup with 1 or 2 light sets.
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Bodybuilding Workout - Lower-Body Split

The lower-body training split focuses on quadriceps, hamstrings, calves, and abdominals. Breaking the body into upper- and lower-body training allows for more volume (sets and reps) per muscle group than whole-body training. By training fewer muscle groups in the training session you may increase the number of sets per muscle group. This leads to better strength and size gains than seen with whole-body splits. Perform this workout twice per week, resting two days between workouts.
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Bodybuilding Workout - Upper-Body Split

The upper-body training split focuses on chest, back, shoulders, trapezius, biceps and triceps. Breaking the body into upper- and lower-body training allows for more volume (sets and reps) per muscle group than whole-body training. By training fewer muscle groups in the training session you may increase the number of sets per muscle group. This leads to better strength and size gains than seen with whole-body splits. Perform this workout twice per week, resting two days between workouts.
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Bodybuilding Workout - Whole-Body Split

The whole-body training split is perfect for beginner bodybuilders (those with six months or less of training experience). Each muscle group is trained three times per week and provides for a good training base for future programs. The whole-body training split is a good choice during the general physical preparation or adaptation phase (GPP/GPA). The gains coming in this phase are primarily due to improvements in the nervous system allowing the muscles to contract more efficiently.
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Boxing Workout

The HyperStrike boxing workout includes exercises to increase total body fitness and power. These exercises directly transfer to more stamina, power, and speed in the ring. To successfully compete in boxing, you must become a complete boxer, mastering punches, defense, and footwork. This workout will enhance your skills and help you become a better boxer.
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Chest and Triceps Workout

A well defined chest is attractive and sexy. If you are looking for a challenging chest workout, try using the pre-exhaust principle. In this workout you first perform an isolation exercise followed by a compound movement. The idea is to load (pre-exhaust) the primary movers with the first exercise and to further stimulate development with the assistance of the secondary movers activated with the compound exercise. Follow these instructions for the chest workout.
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Chest Specialization Workout

The chest specialization workout is an intense workout featuring a wide variety of exercises. Perform the chest specialization workout a max of twice per week until the desired results are met. Use this workout if your chest development is lagging behind other muscle groups.
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Chest: Beginner

This workout is designed for beginners exercising at a gym. The workout includes a decreasing rep scheme. This means you should pyramid up the weight each set; and if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of the exercise.
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Crunch Workout

Strong abdominals help you look lean, sexy, and fit. We've put together this abdominal routine to include just crunches, no Swiss balls, wobble boards, tubing, cables, or machines. We suggest you perform this routine at the end of your workout or on an off day. Begin you crunches by lifting your shoulders, then upper back, then your lower back. If you've performed a heavy workout that included overhead squats, deadlifts, or olympic lifts, you can skip the crunches.
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Delts: Beginner

This workout includes exercises that hit all three heads of the deltoids. You'll start with the rear delts, then move to the middle and then the front delts. Perform these exercises as a circuit, moving form exercise to exercise with no rest.
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Fat Burning Workout

The Fat Burning Workout is based on a simple fact; if you build more muscle you will burn more calories. This workout is designed to build lean muscle. When you train with weights you burn calories while you exercise and for 24 hours after. Weight training revs up your metabolism and is increases your lean body mass. A smart best approach to burning fat involves both weight training and aerobic workouts. When combined with a healthy diet this workout produces fast results.
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Flexibility Workout

If you want to improve your mobility, then follow this workout on a daily basis. Mobility and flexibility can decrease with age and inactivity. In many cases low back problems are associated with poor flexibility and weak abdominals. Improvements in range of motion can lead to improvements in performance and a decrease in injury rates. Warm up before stretching to avoid tearing connective tissue. Use this workout to relieve muscle soreness and improve joint mobility.
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Forty-Six & 2 Workout

If you are training for strength and mass you’ll need to go to the gym with the right music. No song is more perfectly suited for heavy barbell rows or bench presses than tool’s forty-six & 2. We recommend including it twice on your workout mix. Follow this workout for a huge chest and back. Go hard or go home!
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Full Body Advanced Workout

This workout can be used for up to four weeks. Perform this workout on Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Complete all of the recommended sets before moving to the net exercise. Rest 60-90 seconds between sets. Warm up thoroughly before beginning your workout.
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Full Body Beginner's Workout

This workout can be used for up to six weeks. Perform this workout on Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday. Complete all of the recommended sets before moving to the net exercise. Rest 60-90 seconds between sets. Warm up thoroughly before beginning your workout.
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