Xtreme Workout Routine
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What We're All About


Have you ever thought about giving your body the exercise it deserves?
I know I have!
That is why I made this fantastic list of workout routines for you to pick from. Whether you are looking to gain muscle fast, lose weight, or simply stay in shape, there is just the right workout to help you achieve your personal goal. Click the underlined link for any workout you desire, print out the spreadsheet and you're ready to go. 
ENJOY the results!


1) If you are looking to Build Muscle and Bulk up, try one of these workouts that fit your schedule and ability.

   -Beginners Guide
Monday: Upper Body (1 hour)
Tuesday: Rest 
Wednesday: Cardio + Core (~50 min)
Thursday: Lower body (1 hour)
Friday: Rest
Saturday: Ab Workout (~20 min)
Sunday: Rest 

Beginners Workout Guide Excel Spreadsheet----->Preview


   -Intermediates Guide
Monday: Chest, Triceps (1 hour)
Tuesday: Cardio + Core (~50 min)
Wednesday: Back Biceps (1 hour)
Thursday: Ab workout (~20 min)
Friday: Legs (~45 min) 
Saturday: Shoulders, Abs (1 hour) 
Sunday: Rest 

Intermediates Workout Guide Excel Spreadsheet----->Preview

 
 
2) If you're looking to Lose Weight and Get Into Shape, try one of these workouts that fit your schedule and ability.

   -3 days a week "weight loss" workout 
Monday: Cardio + Core (~1.5 hours)
Tuesday: Rest
Wednesday: Weight Loss + Toning (~1.5 hours)
Thursday: Rest
Friday: Weight Loss + Toning (~1.5 hours)
Saturday: Rest
Sunday: Rest  

Weight Loss Workout Guide Excel Spreadsheet----->Preview

  
 -4 days a week "weight loss" workout
Monday: Cardio + Core (1 hour)
Tuesday: Rest 
Wednesday: Weight Loss + Toning (~1.5 hours)
Thursday: Rest
Friday: Cardio + Core (1 hour)
Saturday: Rest
Sunday: Weight Loss + Toning (~1.5 hours)

Weight Loss Workout Guide Excel Spreadsheet----->Preview

   
   -5 days a week "weight loss" workout
Monday: Cardio + Core (1 hour)
Tuesday: Rest
Wednesday: Weight Loss + Toning (~1.5 hours)
Thursday: Rest
Friday: Cardio + Core (1 hour)
Saturday: Weight Loss + Toning (~1 hour)
Sunday: Weight Loss + Toning (~30 minutes)

Weight Loss Workout Guide Excel Spreadsheet----->Preview


3)
 Just want to Stay In Shape, try one of these workouts that fit your schedule and ability.

   -4 days a week "stay in shape" workout
Monday: Cardio + Core (1 hour)
Tuesday: Rest
Wednesday: Upper Body (1 hour)
Thursday: Rest
Friday: Lower Body (1 hour)
Saturday: Rest
Sunday: Cardio + Core (1 hour)

Stay in Shape Workout Guide Excel Spreadsheet----->Preview

  
   -5 days a week "stay in shape" workout 
Monday: Cardio + Core (1 hour)
Tuesday: Rest
Wednesday: Upper Body (1 hour)
Thursday: Rest
Friday: Lower Body (1 hour)
Saturday: Cardio + Core (1 hour)
Sunday: Abs (~30 min)

Stay in Shape Workout Guide Excel Spreadsheet----->Preview


HELPFUL TIPS:
-When lifting, find a comfortable weight that you can do about 10-12 reps with and work up from there by increasing the weight and lowering the number or reps. 
-For main muscle groups try and complete about 3-4 sets; for minor groups stick to 2-3 sets.
-DON'T workout 6-7 days a week, YOUR MUSCLES NEED REST.
-Using the RIGHT supplements can greatly improve your results. You might want to search around the web a little for information regarding supplement usage. 
-Following a PROGRAM or a GUIDE, is a great way to stay motivated and achieve your personal goal.
-When deciding to follow a fitness program, make sure you are up to the CHALLENGE and it is the RIGHT one for you.
-Walking an average of 1 hour per day can considerably help you lose weight.
-Do not limit yourself to one exercise. Get active and explore the endless amount of activities available.

-When lifting weights, try to limit your workout to about 1 hour. After about an hour, your workout becomes less effective. 
-After a workout, drinking a recovery drink could GREATLY help you build substantial muscle (my personal favorite Whey Protein Isolate by Now Foods). Check out this great article by WebMD about how important protein is for you.
-To get the most out of your workouts it is VERY important to eat healthy throughout the day.
-It is VERY important to stretch about 5 minutes before every workout to loosen up your muscles and prevent injury. Check out this terrific article by WebMD on proper stretching techniques.
-After following a certain workout routine, try to change it up after about the 4th week and maybe even take a week off. This will give your muscles a chance to recover.
 

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Xtreme Workout Routine is not responsible for any injury that can result from performing these exercises. Please consult your physician before committing to any physical activity provided on this website.  All instructions are given for informational purposes only.

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