By: Tj Scott & Garin Kilpatrick
Welcome to the first Wild Total Fitness routine.
The workout plan below is the road map to a four day fitness routine.
We stress the importance of going to the gym at least four days a week and if you can make it to the gym five, six, or seven days a week then congrats, it is good for your body to get exercise every day, whenever possible.
I have done the workout below and these exercises make you feel great, help you get stronger, and fall asleep at night with much greater ease.
This fitness routine is designed to help you build strength and experience a complete full-body workout!
All these exercises are necessary, simple exercises. They involve compound or multi joint movements.
To start out, it is always a good idea to find out your One Rep Max (1RM) for three of the most important strength exercises.
This allows you to gauge your strength, so when you finish this routine in 3 months you won’t just look better you’ll be stronger.
Start by finding your 1RM for the Big 3; Bench Press, Squat, and Deadlift.
Try to find a dedicated work-out partner that you go to the gym with because they can spot your lift and encourage you to push yourself to the limit.
If you go by yourself you can use a power rack or smith machine so you can remain safe without the help of a spotter.
Both of these machines are great for putting lots of weight on the bar but having the safety of not dropping the bar when your exhausted.
Now to find your 1RM there are many 1RM calculators on the web, or the way I do it is find a weight you can do 5 reps of and keep adding 5 pound increments until you can’t lift 1 rep.
Then your last complete set is your 1RM, as a side note be sure to take at least 3-5 minutes rest between sets before you try again.
To be done before your work-out, it all depends on your level of activity during the day, if you sit at a computer and do minimal exercise I suggest 20-25 minutes.
If you have a moderate amount do 10-15 minutes. If you are very active or have a fast metabolism keep it to a minimum 5-10 minutes.
I find the best way of burning fat is interval training so if you are on a treadmill crank that speed up for a time that you can handle then bring it down for a little bit to catch your breathe, then crank it back up again and consistently change your speed until your time is up.
Core Exercises (Complete at the end of every workout)
Building your core is probably the most important muscle group to build in your body, besides your heart!
For core stability just do body weight, for core strength add a little bit of weight to the mix.
I am suggesting, doing core every other day, you can do core at home or at the gym really anywhere.
- Sit-ups (3 sets of 15 reps)
- Core Twists (3 sets of 15 reps)
- Planks (3 sets of 1 minute)
Now for your Main routine, I’m writing this down as day 1 through 4 but you can structure it to your schedule.
Day 1: Chest & Shoulders
- Bench Press (5 sets of 5 reps)
- Incline Dumb Bell Press (4 sets of 8 reps)
- Pec Deck (4 sets of 8 reps)
- Lateral Shoulder Raises (3 sets of 10 reps)
- Dumbbell Shoulder Press (3 sets of 10 reps)
Day 2: Back & Traps
- Deadlifts (5 sets of 5 reps)
- Bent-over Barbell Rows (4 sets of 8 reps)
- Lat Pull Downs (3 sets of 8 reps)
- Back Extensions (3 sets of 10 reps)
- Dumbbell or Barbell Shrugs (3 sets of 20 reps)
Day 3: Legs
- Squats (5 sets of 5 reps)
- Leg Press (4 sets of 8 reps)
- Lunges (4 sets of 10 reps for each leg)
- Calf Raises (4 sets of 25 reps)
- Hack Squat (4 sets of 8 reps)
- Close grip Bench Press ( 3 sets of 10 reps)
- Tri-cep Cable Push Downs (3 sets of 10 reps)
- Dips (4 sets to Failure)
- Barbell Curls (4 sets of 8 reps)
- Dumb bell Hammer Curls (4 sets of 8 reps)
- Chin-ups (As many sets needed to complete 25 reps)
Find a weight that you will struggle with but will still have proper form at the end of your final set.
Thats it! find your motivation and be passionate about what your doing at the gym, and remember your doing this to better yourself, so don’t worry about everyone around you. Be You!
Stay Strong and Lift On.