Click on your routine below for detailed information on the workout and videos of the exercises
I was actually about to write an article about something completely different. But after having dropped my jaw a couple of times too many last week while observing people warming up in the gym, I felt forced to write an article on how to do it in a proper way. So here it is.
It is entirely possible that you haven’t heard about kettlebell training yet. However, I’m guessing that’s unlikely since even the latest Rocky, at an age when most men think that lifting their TV remote is hard work, was seen hoisting them in his latest exploits. The cast of “300″ also swung them about as a major part of their training regime and kettlebells are increasingly being used by athletes, film stars and the military. So what are they, why the upsurge in popularity, and most important of all, what can they do for you? Well, here are six reasons why you should train with kettlebells and four drills on training with kettlebells. These aren’t the only reasons and exercises possible but they’ll get you started!
If you’re bored of your normal run of the mill training programme, here’s a new one to shake up your training and kick start your muscle growth into a new phase. Some of you may have heard of the 20-rep squat program at some point along your training life, if not, it’s an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. You do one set of 20 reps of the squat, plus a few other exercises.
High Intensity training has been around since the early years of strength training, being made especially popular in the 1970’s by Mike Mentzer. Mike was controversial in his training approach and stressed that training sessions had to be as brief, infrequent and intense as possible in order to obtain the best results in the shortest possible time, sometimes advocating a 6 minute leg workout and only 15 minutes on the upper body. HIT routines have now become established as one of the many weapons in a bodybuilders arsenal for gaining maximum mass in the shortest possible time.
I get asked by many women, what routine should I follow if I want to lift weights and not use the machines or do cardio. Below is a good routine that works really well and will build muscle tone, shape and firm up the upper chest, back of the arms, butt and thighs.
This 5 day split routine is excellent if you have the recovery to train 5 days in a row. Doing a 5 day split won’t work for people with a stressful job or home life. It will cause you to overtrain and burn-out.
You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.
Most gym users follow the classical 3 day a week training routine, deciding to train; Mon, Wed, Fri. The 3 day a week training programme is often followed as either;
Meal Planner 
Calorie Calculator 
Diet Planner