DavidRichFitness
Achieve the body you've always wanted!
In this section, you will find some of the most effective and yet simple routines, the type of workouts I did to get where I am. I will be updating this section every month so you’ll always make progress, because your muscles need variety. Click on the desired program to begin:

Workout Programs: 
Gain Muscle and Size Gain
Gain Muscle and Lose Fat
Abs Specific Routine
Chest Specific Routine
Back Specific Routine
Arms Specific Routine
Shoulder Specific Routine
Legs Specific Routine
Tone and Firm Entire Body
Gain Muscle and Lose Fat
Butt, Legs, and Calves Toning Routine
Arms Toning Routine
Abs Toning Routine Gain




Workouts!
DAY 1
DAY 2
DAY 5
DAY 4
DAY 3
DAY 7
DAY 6
315-1860 sec
315-1860 sec
3max  90 sec
3max  90 sec
210-1260 sec
212-1560 sec
36-8  120 sec
38-10120 sec
310-1290 sec
310-1290 sec
210-1290 sec
210-1290 sec
315-1860 sec
315-1860 sec
3max  90 sec
3max  90 sec
210-1260 sec
212-1560 sec
36-8  120 sec
38-10120 sec
310-1290 sec
310-1290 sec
210-1290 sec
210-1290 sec
Rest or Light Cardio
Rest or Light Cardio
Rest or Light Cardio
sets  repetitions rest time  weight
Dumbell Curls  
Triceps Pull-Over. 
Bar Curls                                  
Triceps Extension                    .  
Cable Curls   
Triceps Pressdown   
      
                                                   
  sets          repetitions        rest time         weight
Dumbell Triceps Extension          
Rapid Hammer Curls   
Dips 
Close-Grip Pull-Ups 
Cable Curls   
Triceps Pressdown   
       
        



  sets  repetitions         rest time weight
Dumbell Curls  
Triceps Pull-Over.  
Bar Curls 
Triceps Extension  
Cable Curls  
Triceps Pressdown  
      

  sets         repetitions         rest time        weight
Dumbell Triceps Extension   
Rapid Hammer Curls  
Dips   
Close-Grip Pull-Ups 
Cable Curls 
Triceps Pressdown   
 

Sample: Arm workout program
Continue Tour   
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RECOMMENDED EXERCISES

ABS
Ball Crunches
Ball Sit-Ups
Cable Twists
Decline Sit-Ups
Decline Twists
Push-Pull

ARMS
Bar Curls
Bosu Push-Ups
Bent Elbow Cable Back Flies
Cable Curls (One Arm)
Cable Curl Downs
Cable One Arm Rows
Dips
Dumbell Curls
Dumbell Curls on Ball
Dumbell Curls Drop-Set
Plate Triceps Extensions
Pull-Downs
Pull-Overs
Pulley Curls
Pulley Triceps
Rope Curl
Triceps Pressdown

BACK
Back Flies on Ball
Cable Back Flies
Cable Back Pulls
Cable Back Pull-Overs
Bent Elbow Cable Back Flies
Dumbell Rows
Pull-Ups
Pulley Rows
Pulley Walkbacks
Ring Pull-Ups
Standing Pull-Downs
Upper Back Flies ARMS Bar Curls

CHEST
Ball Push-Ups
Bar Push-Ups
Bench Press
Cable Chest Press
Dumbell Chest Flies on Ball
Dumbell Chest Press
Dumbell Chest Press on Ball
Dumbell Chest Press on Ball (One Arm)
Dumbell Chest Press on Ball (Switch Arms)
Incline Cable Chest Flies
Pulley Flies
Push-Ups on Two Balls Bosu Hops

LEGS
Bosu Hops
One-Leg Bosu Squats
Safety Lunges
Squats
Step-Ups on Bosu

SHOULDERS
Bar Shoulder Press
Cable Front Raises
Cable Shoulder Press
Lat Raises
Lat Raises on Ball
Plate Front Shoulder Raises


OTHER
Balance on Ball
Laying Down
Rope Warm-Up