The Get Back to Results Workout
Dec 16, 2012
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
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 |
