Personal Trainer Workout Routine

Here is a routine developed by a personal trainer with a primary focus on gaining muscle. Some of these exercises require special machines, but if those are not available, you can substitute them with exercises from My Routine.

Exercise List: 

Plank - Begin with a simple plank on the ground to get the blood flowing. Hold for as long as possible.

Leg Swaying - Sit on the ground at an obtuse angle to work your core, then put an obstacle in front of your legs, such as a medicine ball, then sway each of your legs back and forth across the ball 25 times each without touching the floor.

Ball Swaying - in the same obtuse angle, sway a medicine ball across your stomach from left to right, without letting your heels touch the ground. 25 times

Leg Raises Machine - Raise your knees to your stomach, then down, then lift your legs at a 90 degree angle, then down. 25 times 

Pull ups - On an assisted pull up machine, do 12 reps

Shoulder Pull Down - On a cable machine, pull down the bar to your chest. 12 reps

Sitting Pull - On a horizontal cable machine, pull weight toward your ribs, while sitting at a 90 degree angle. 12 reps

Push Down Machine - On a push-up simulating machine, push down on weight. 12 reps

Curl Machine - Curl weight with your upper arm supported on the machine. 12 reps each arm, then 12 reps with both arms

Sit-ups - At an obtuse angle, with your feet anchored under some structure, criss cross your body while bringing in one leg at a time in a sit-up movement. 20 reps, then 20 normal sit-ups

Wing Machine - Push weight with your arms upwards, as if flapping your wings. 25 reps

Leg push - Sitting down on the machine, lift weight with each leg up to 90 degrees, 12 reps each leg, then 12 reps with both

 

The recommendation of the trainer is to perform these exercises in the following order:

Sunday - Core training/Cardio

Monday - Back/Triceps 

Tuesday - Rest

Wednesday - Lower Body/Core

Thursday - Rest

Friday - Core

Saturday - Rest

The trainer recommends resting 1-2 days in between exercising, to give the muscles a chance to recover and grow. 

You can also perform all of the above exercises in one day for a full body workout.

I have taken these exercises and further combined them with the Basic Routine, resulting in my personal Advanced Workout Routine.