Workout Routines

What are Pyramid sets? According to Gym Geek, pyramid sets is a method of training where, during an exercise, you progressively increase the weight being lifted while decreasing the number of reps performed in each set. You start with a lighter weight at a higher number of reps. As you go through each set, the weight becomes heavier and the reps reduces. The initial sets naturally serve as warm-up sets, preparing your muscles for the heavier weights. By the end of the exercise, your...

You’ll be doing bench press, squats and deadlifts twice each during the week, although the intensity of each exercise varies through the routine. This routine has two dedicated days for bench and deadlifts. There are three max effort days – one for each of the powerlifting exercises. On these days, you’ll be doing bench press, squats or deadlifts using a heavy load (up to 85% of your 1RM) and a small number of reps (2-3 reps on max effort days and 3-5 reps on other days). Here’s how the...

Pull day is part of the push pull legs (PPL) workout routine. You can train with PPL either 3 days, 6 days or even 5 days per week. When planning your pull day, consider the following: * Compound Exercises First – Compound exercises engage multiple muscle groups at the same time. This in turn makes your workouts more effective, both in terms of engaging more muscle and getting the most out of your time in the gym. According to Gym Geek, it’s best to start with compound exercises as this...

You’ll be doing bench press, squats and deadlifts twice each during the week, with each day of the routine being dedicated to a respective lift. The intensity of each exercise varies through the routine. There are three max effort days – one for each of the powerlifting exercises. On these days, you’ll be doing bench press, squats or deadlifts using a heavy load (up to 85% of your 1RM) and a small number of reps (2-3 reps on max effort days and 3-5 reps on other days). Here’s how the...

This powerlifting program is a 3 day split, so, obviously, you will be training for just 3 days each week. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Needless to say, the routine listed below, is designed to work on each of these lifts. If possible, structure your training as follows: * Monday - Bench day * Tuesday - Rest day * Wednesday - Deadlift day * Thursday - Rest day * Friday - Squat day * Saturday - Rest day * Sunday - Rest...

Are dumbbells enough to train legs? Look at many leg day routines and you’ll often find the need to use gym equipment. Leg press, leg curls and hack squats are all exercises that need machines. You’ll also often see barbell squats rather than dumbbell squats in the routine. According to Gym Geek, it is possible to have a comprehensive leg workout using just dumbbells. Hitting your posterior and ANTERIOR chain! There are two main lower body movements: * Posterior chain – These are the...

The 90 day workout plan, according to Gym Geek, consists of a sequence of compound body building exercises, individual body part muscle chiseling and cardio each day. * First 5 weeks - The first 5 weeks focus on compound body building movements. These exercises target multiple muscle groups and build a foundational strength for the plan. * Weeks 6-10 - Between weeks 6 and 10 you will focus on high rep compound movements, alongside fat-burning cardio. These exercises increase metabolism...

The chest and tricep workout is designed to specifically target the two major muscle groups in your upper body. The workout routine is split into 5-7 exercises, with most of these exercises targeting your chest. To plan your chest exercises: * Bench press or dumbbell press – Start with this compound exercise to work your pecs, triceps and shoulders. * Incline press – Targets your upper chest, helping develop a well-rounded physique. * Other chest exercises – Consider exercises that isolate...

The 6 day Arnold split is a high volume bodybuilding program designed to increase muscle mass. The routine is structured to target each major muscle group twice each week. A typical week following the Arnold split will look like this, according to Gym Geek: * Day 1 and Day 4 – Chest and Back. These workouts focus on heavy compound movements like the bench press, deadlifts and rows. Followed by isolation exercises like dumbbell flyes for your chest and lat pulldowns for your back. * Day 2...

In Gym Geek's arm day workout, we’ve tried to include exercises that target all of your key muscles. This means: * For biceps – We’ve included exercises like bicep curls. * For brachialis and brachioradialis – We’ve included curl variations like hammer curls and preacher curls. * For triceps – We’ve included 1 tricep pushdown and 2 tricep extension exercises. In total, we’ve included 7 isolation exercises for your triceps and biceps. Because these work all of the targeted muscles, with...

Each workout session in Gym Geek's Bodyweight At Home Routine takes approximately 20-30 minutes, making it easy to fit into a busy schedule. This routine uses your own bodyweight for resistance, so there’s no need to any special equipment. This makes it perfect for at home workouts, or where you don’t have easy access to a gym. How you choose to structure your week is flexible. Some people like to train during the week and keep their weekends free. For example: * Monday – Full body...

This is our go-to back day workout routine. These exercises will fit well into many push pull legs routines. * Deadlifts – 3 sets of 6-8 reps * Chin-ups – 3-4 sets of 6-10 reps * Bent-over barbell rows – 3-4 sets of 6-10 reps * Lat pulldowns – 2-3 sets of 6-10 reps Deadlifts on back day or leg day? There’s a few arguments for including deadlifts on back day: * Focuses on your back – According to Gym Geek, deadlifting on back day allows you to focus more on the muscles in your back...

The Shoulder Day Workout, according to Gym Geek: * Seated dumbbell shoulder press – 4 sets of 8-12 reps * Upright rows – 3 sets of 8-12 reps * Dumbbell lateral raises – 3 sets of 8-12 reps * Dumbbell front raises – 3 sets of 8-12 reps * Rear delt flyes – 3 sets of 8-12 reps

Day 1 - Chest * Flat bench barbell - 4 sets of 8-12 reps * Incline dumbbell press - 4 sets of 8-12 reps * Incline dumbbell fly - 3 sets of 10 reps * Cable crossovers - 3 sets of 15 reps * Push-ups - 4 sets of 20 reps Day 2 - Shoulders * Shoulder press - 4 sets of 12 reps * Military press - 4 sets of 10-12 reps * Lateral raises - 4 sets of 12 reps Rear deltoid flyes - 3 sets of 15 reps * EZ bar upright rows - 4 sets of 15 reps * Dumbbell front raises - 4 sets of 12 reps Day 3 - Legs ...

The push day workout is focused on exercises the involve pushing movements – i.e. moving a weight away from the center of your body. Include exercises that target your chest, shoulders and triceps. Good exercises to think about are bench presses (flat, incline or decline), overhead presses and tricep exercises. A typical push day routine might look like this, according to Gym Geek: * Warm up: Start with 10-15 minutes of light cardio and stretching before you being your push day workout. ...