Whats a good workout routine?

I have no money or time to go all the way to a gym but I have time at my house I have a 100lb bench set some dumbbells and a treadmill training for the marine fitness test what's the best workout routine for the the whole week mind you I get off work 9 to 9 so I need a routine I can do for an hour a day after work thanx

Workout routines are what exercises, how many sets, how many reps

etc. that you do for each muscle.

Remember these things when making up your routine:

1) Work chest, triceps and shoulders on the same day, and biceps and

back on the same day so that it's ok if the secondary muscles get

worked that day, because your doing them anyway.

2) Separate those muscles that work a secondary muscle so that they

are far enough apart not to overtrain you. For example, do Chest

Monday, triceps on Wednesdays, and shoulders Friday, and biceps

Monday with chest, and back Wednesday or Friday.

Here are a few sample split routines and workout programs.

Monday – Chest/Back

Tuesday – off

Wednesday – Legs

Thursday – off

Friday – Shoulders/Arms

Saturday – off

Sunday – off

Monday – Chest/Biceps

Tuesday – off

Wednesday – Shoulders/Legs

Thursday – off

Friday – Back/Triceps

Saturday – off

Sunday – off

Monday – Chest/Triceps

Tuesday – Back/Biceps

Wednesday – off

Thursday – Shoulders

Friday – Legs

Saturday – off

Sunday – off

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so

many ways to split them up and make a routine out of them. So instead

of listing 10,000 workout routines, I'll just list what I think are

the most effective muscle building exercises for each muscle and later

on you can decide which to use in your own workout routines.


Flat Bench Press

Incline Bench Press

Flat Bench Dumbell Flyes

Incline Dumbell Flyes



Pull Ups, Chin Ups, Lat Pulldowns

Seated Cable Row

Bent Over Barbell Row

Bent Over 1 Arm Dumbell Rows


Standing Barbell Curls

Preacher Curls (with dumbells or barbell)

Seated/Standing Dumbell Curls


Tricep Press Downs


Skull Crushers



Romanian Deadlifts

Lunges/Split Squats

Calve Raises


Seated/Standing Military Press (with barbell or dumbells)

Lateral Raises



Crunches, leg raises, situps, hip thrusts, side bends, weighted

situps, crunches with your legs bent, not bent, straight up in the air

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