The Get Back to Results Workout

Dec 16, 2012
The Get Back to Results Workout

This workout will give you the structure you need to see some serious results.

This Workout is designed for the Gym enthusiast who is seeking to Finally have a well structured plan to either get you back into the routine or change something up and get you out of the staleness of your current plan. We all have those weeks and maybe even months that we simply have not made the gym the priority, and when we do go we get into the same ole routine that offers little result. Life tends to get in the way sometimes. Kids, Family, Work etc...these are all simple things that can take away from the activity of staying in prime shape. I understand this all too well as a New Father, however we must try to make the gym just as much as apart of our lives as showering each day or eating breakfast.

When you commit to making the gym a priority just as much as anything else in life, you will see how just about everything else somehow gets better. Why? Because when you feel good about yourself, and see the end result, you feel good about everything.

In this workout program below I outline a perfect workout that will help you jump start a well structured plan so that you make the most out of your time in the gym. Not too long, not too short. This plan has all the elements that are needed in a well structured Periodized plan that is surely to help get you in and get you out in 60 minutes and help net you serious results.

As always login or sign up and start completing all the hundreds of other workouts that are listed in the workout section and are downloadable using our Iphone and Droid apps.

take care, and Enjoy,
Mike McErlane

Week 1

Day 1

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 25 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 8 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
Standing Dumbbell Shoulder Press Alternating Arms 3 10 Shoulders
Standing Side Raise With Band Both Arms 4 8 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 4 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 3 30 Abs
Laying On Ground Dumbbell Prone Cobras 1 30 Back

Day 2

Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 8 Chest
Standing High Cable Chest Press Both Arms 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 15 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 10 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Dumbbell Bench Press On Ball Alternating Arms 3 15 Chest

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 4 15 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 4 12 Legs
Alternating Front Lunge with Band attached in Front 3 10 Legs
Step Ups Alternating Legs 3 8 Legs
Dumbbell Side Lunge 2 10 Legs
Seated On Bench Barbell Military Press 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 6 Shoulders
Standing Dumbbell Front Raise Both Arms 3 6 Shoulders
Standing Barbell Upright Row 3 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 8 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 2 20 Chest
Standing Chest Fly With Band One Arm 2 20 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 5 8 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 8 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 10 Arms
Standing Kickbacks Alternating Arms With Band 5 12 Arms

Day 5

Exercise Sets Reps Muscle Group
Barbell Squat 1 50 Legs
Barbell Bench Press On Bench 1 50 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 1 30 Cardio

Week 2

Day 1

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 20 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 10 Legs
Standing Dumbbell Shoulder Press Alternating Arms 4 8 Shoulders
Standing Side Raise With Band Both Arms 3 12 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 3 12 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 4 25 Abs

Day 2

Exercise Sets Reps Muscle Group
Dumbbell Bench Press On Ball Alternating Arms 4 12 Chest
Barbell Bench Press On Bench With Band 3 6 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 3 20 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 15 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 3 25 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 3 12 Legs
Alternating Front Lunge with Band attached in Front 3 12 Legs
Step Ups Alternating Legs 3 10 Legs
Dumbbell Side Lunge 3 8 Legs
Seated On Bench Barbell Military Press 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
Standing Dumbbell Front Raise Both Arms 3 12 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 12 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 12 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Seated On Bench Bicep Curl Dumbbell Both Arms 5 12 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 12 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 15 Arms
Standing Kickbacks Alternating Arms With Band 5 15 Arms

Day 5

Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio

Week 3

Day 1

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 25 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 6 Legs
Prone Machine Leg Curl Alternating Legs 3 20 Legs
Standing Dumbbell Shoulder Press Alternating Arms 3 10 Shoulders
Standing Side Raise With Band Both Arms 4 12 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 4 12 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 3 20 Abs

Day 2

Exercise Sets Reps Muscle Group
Dumbbell Bench Press On Ball Alternating Arms 4 8 Chest
Barbell Bench Press On Bench With Band 3 8 Chest
Chest Flys With Band And Ball One Arm 3 12 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 12 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 8 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 4 15 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 4 10 Legs
Alternating Front Lunge with Band attached in Front 4 10 Legs
Step Ups Alternating Legs 4 10 Legs
Dumbbell Side Lunge 4 10 Legs
Seated On Bench Barbell Military Press 3 8 Shoulders
Standing Dumbbell Side Raise Both Arms 3 8 Shoulders
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Standing Barbell Upright Row With Band 3 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 4 8 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 8 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 12 Chest
Standing Chest Fly With Band One Arm 3 12 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 5 10 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 10 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 12 Arms
Standing Kickbacks Alternating Arms With Band 5 10 Arms

Day 5

Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio

Week 4

Day 1

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 20 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 20 Legs
Standing Dumbbell Shoulder Press Alternating Arms 4 10 Shoulders
Standing Side Raise With Band Both Arms 3 15 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 3 15 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 4 40 Abs

Day 2

Exercise Sets Reps Muscle Group
Dumbbell Bench Press On Ball Alternating Arms 3 10 Chest
Barbell Bench Press On Bench With Band 3 5 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 12 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 3 25 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 3 12 Legs
Alternating Front Lunge with Band attached in Front 4 12 Legs
Step Ups Alternating Legs 3 12 Legs
Dumbbell Side Lunge 3 6 Legs
Seated On Bench Barbell Military Press 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Standing Dumbbell Front Raise Both Arms 3 10 Shoulders
Standing Barbell Upright Row With Band 3 6 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 6 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 10 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 3 12 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 20 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 15 Arms
Standing Kickbacks Alternating Arms With Band 5 10 Arms

Day 5

Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio

More Articles