Effective sample workout schedule

Set range: 8-12 per week, per muscle group

Rep range: 15-20 for tone and definition

Rest period between sets will vary depending on rep range but aim for 45 seconds-1:30 between sets

Proper form above everything else!!!!!

Don’t count reps, always work to failure

Time under tension is what grows muscle. Slow controlled movements. The negative part of the movement is just as important (if not more important) than the positive part. 

Change your workout routine every 6-8 weeks

Example of 3 different workout routines:

Full-Body (2-3 sets per muscle group) 3-4 days a week








When you do full body, do different exercises for each muscle group. 

1. For example, you might do flat bench press on Monday, a fly movement on Wednesday and an incline press on Friday

2. For back you could do a wide grip pull down on Monday, a row on Wednesday and a wide grip seated cable row on Friday

3. Shoulders have three heads, A shoulder press on Monday, a lateral raise on Wednesday and a bent over lateral raise on Friday

Triceps: cable pushdown Monday, French press Wednesday and over head extensions on Friday

Biceps: barbell curl on Monday, preacher curl Wednesday and incline dumbbell curl on Friday

Legs: squat Monday, leg press Wednesday and leg extension/seated leg curl on Friday

– – – – – 

You can also do a PUSH / PULL WORKOUT

Monday and Thursday

Chest, Shoulders and Triceps

Tuesday and Friday

Back and Biceps

Wed and Saturday



Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Ant/Medial Delt and Triceps

Frida: Posterior delt and biceps


30 minutes per day. Use the formula of (220-age)x 60-75%= target heart zone. Most modern machines have hand-held heart rate monitors on them. For example, for a 40 year old; 220-40=180×60-75%=108-135 beets per minute target heart zone. 

For a bit of a challenge, you can do HIIT training. HIIT stands for High Intensity Interval Training. You would do a 5-minute warm-up and then you would give MAX effort for 30-90 seconds. Followed by a recovery time of slower movement for double the time of Max effort. For example 45 seconds max effort, 90 seconds recovery at a slower pace. You would repeat this for 8-12 intervals. 

If you have any questions, don’t hesitate to ask!