Fitness Model Workout Routine : Maxener Wellness

Daily Training Schedule

  • Monday –  Glutes & Legs
  • Tuesday – Shoulders & Biceps
  • Wednesday – Back & Cardio
  • Thursday – Chest & Triceps
  • Friday – Abs & Cardio
  • Saturday – Compound lifts
  • Sunday – Rest

Monday (Glutes & Legs)

This is the first day of your workout routine. It should also be one of your favorite workouts, as working your glutes & legs is the key to sculpting that poppin’ booty.

  • Weighted Walking Lunges – 4 sets of 10-12 lunges
  • Goblet Squats – 4 sets of 8-10 reps
  • Kettlebell Swings – 4 sets of 8-10 reps
  • Bulgarian Split Squats – 4 sets of 8-10 reps
  • Barbell Hip Thrusts – 4 sets of 8-10 reps

Tuesday (Shoulders, Biceps & Abs)

Your legs and booty should be aching, so you’re focusing on your shoulders & biceps here.

Don’t worry, you won’t get bulky by performing these exercises. Instead, you’ll achieve the toned upper body you’ve always worked towards.

  • Seated Dumbbell Press – 4 sets of 8-10 reps
  • Side Lateral Raises – 4 sets of 8-10 reps
  • Front Plate Raise – 4 sets of 8-10 reps
  • Bicycle Crunches – 4 sets of 20-30 reps
  • Kettlebell Russian Twist – 4 sets of 20-30 reps

Wednesday (Back & Cardio)

Now, you’re moving onto working your back here. And as your legs should have recovered by this point – it’s time for cardio.

  • Wide-Grip Lat Pulldown – 4 sets of 8-10 reps
  • One-Arm Dumbbell Row – 4 sets of 8-10 reps
  • Seated Cable Rows – 4 sets of 8-10 reps
  • Chin-Ups – 4 sets until failure
  • Treadmill – 30 minutes run

Thursday (Chest & Triceps)

You’ll be feeling the burn on your back and legs again, so we’re giving them a rest. This workout focuses on your chest and triceps – which should be quite fresh at this point.

  • Dumbbell Flat Chest Press – 4 sets of 10-12 reps
  • Incline Chest Flys – 4 sets of 10-12 reps
  • Tricep Dumbbell Kickbacks – 4 sets of 8-10 reps
  • Seated Tricep Press – 4 sets of 8-10 reps
  • Push-ups – 4 sets until failure

Friday (Abs & Cardio)

Back to abs and cardio. This is probably going to be the easiest session of the week, but don’t get used to it…

We’re hitting you hard tomorrow, so get this done and get ready to lift big on Saturday.

  • Decline Crunches – 4 sets of 20-30 reps
  • Kettlebell Russian Twist – 4 sets of 20-30 reps
  • Box Jump – 1 set – 20 jumps
  • Treadmill or cycle – 30 minutes

Saturday (Compound Lifts)

After that easy Friday, you’re in for a tough day in the office here. This is a workout consisting purely of compound movements.

If you’re thinking “I’ve only had 1 glutes and legs session this week”. Well, these compound lifts will hit those muscle groups hard, so you’ll be feeling the effects tomorrow…

  • Clean & Jerks – 4 sets of 10 reps
  • Back Squats – 4 sets of 10 reps
  • Seated Shoulder Press – 4 sets of 8-10 reps
  • Pull Ups – 4 sets until failure
  • Deadlifts – 4 sets of 8-10 reps

Sunday – Rest

Diet Plan

Breakfast

  • 4 egg whites
  • ⅓ cup (uncooked) instant oatmeal
  • 10 almonds

Total: 240 calories, 20g protein, 22g carbs, 8g fat

Snack

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Total: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch

  • 4 oz skinless, boneless chicken breast
  • ½ cup long-grain brown rice
  • 1 cup chopped broccoli, boiled or steamed

Total: 263 calories, 29g protein, 34g carbs, 3g fat

Snack

  • 1 scoop whey protein isolate
  • ½ large (8″) banana
  • 1 tbsp natural peanut butter

Total: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner

  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup sliced zucchini, boiled

Salad with dinner

  • 2 cups mixed greens263
  • 10 almonds, crushed
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onion
  • 2 tbsp balsamic vinegar

Total: 328 calories, 32g protein, 32g carbs, 9g fat

Snack

  • 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Total: 1,518 calories, 174g protein, 124g carbs, 40g fat

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