Free Workout Routine especially designed for Athletes

Are you interested in athletics and in need of some expert guidance regarding your workout routines? At Heroes Fitness we have always thought that your goals are our goals. We have listed below a typical workout specifically aimed at improvements that are important to athlete.

Why not give this Athletic routine a try and see what Heroes Fitness can do for you.

We also have workout routines for beginners, for building muscle, building power and an especially interesting program for burning fat.

Please Remember: Always follow the warm up and warm down information. This is essential if you are to prevent injury during your early weeks.

Athletic Routine by Spencer Jackson ( Trained Fitness Adviser & Personal Trainer )

Training: 3 days a weeks
Duration: 6 to 8 weeks


Two weight training sessions and one cardiovascular training session per week. Each weight training exercise will consist of 3 sets of 12 reps minimum to 20 reps maximum. This routine trains each body part no more than once a week.

Day 1 – chest, shoulders and triceps.

Chest bench press 3 sets, 12 to 20 reps.

Incline (15%) dumbell press 3 sets, 12 to 20 reps.

dumbell flyes 3 sets, 12 to 20 reps.

Shoulders dumbell press seated 3 sets, 12 to 20 reps.

lateral raises 3 sets, 12 to 20 reps.

Triceps dips 3 sets, 12 to 20 reps.

pushdowns 3 sets, 12 to 20 reps.

Day 2 – day off, rest.

Day 3 – Cardiovascular (aerobic) training.

15 minutes rowing 15 minutes treadmill.

15 minutes elliptical crosstrainer Total of 45 minutes.

Day 4 – day off, rest.

Day 5 – legs, back and biceps.

Legs leg extensions 3 sets, 12 to 20 reps.

leg curls 3 sets, 12 to 20 reps.

calf raises 3 sets, 12 to 20 reps.

Back lat pulldowns 3 sets, 12 to 20 reps.

barbell rows 3 sets, 12 to 20 reps.

back hyper extensions 3 sets, 12 to 20 reps.

Biceps barbell curls 3 sets, 12 to 20 reps.

dumbell curls 3 sets, 12 to 20 reps.

Athletic Essentials

• 10 minutes aerobic warm up should be performed before weight training sessions.

• Each set should be trained to failure.

• 2 warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e bench press for chest, squats for legs, pull downs for back etc.

• Cardiovascular session, you should be training at 75% to 85% of your max heart rate – you calculate this by using 220 minus your age, ie at 35 years old, would be 220-35 = 185 m/h/r. You should be training between a heart rate of 139 to 157.

• Use a training diary to continuously monitor performance and to provide motivation.

• Use the correct supplements and proper diet.

• Get enough sleep.

Heroes Training Tips

Train with a partner if possible or seek the help, advice and assistance of your gym instructor.

Follow the supplement guide and proper diet program to get the best results from your training.

In most exercise routines intensity is a key factor. You can increase intensity by limiting the rest time between sets, completing more reps or using more weight.

Get enough rest. Your muscle will only develop and grow when you are resting.

It is very important not to over train as this can have detrimental effects on your development and your health.

Take a few days off at the end of each training cycle. This allows your body to recuperate before starting a new training routine. If you are using the muscle, power or athletic routines this is really important – these are very intense training routines.

Drink plenty of water.

Training routines are a guide only and can be changed to suit your circumstances.

For the cardiovascular exercises different equipment can be substituted as required eg treadmill instead of exercise bike.

It may at first be necessary to increase rest times between sets and then gradually reduce them.

Never lift weights so heavy they cause you injury – you should never use more weight than you can comfortably lift.

Sports supplements are not medicines and are not designed to treat, prevent, or cure any medical condition.

Always check with your doctor before starting any kind of exercise or supplement regime especially if you have any kind of medical condition.

We have many more Exercise and Fitness Routine Articles Now Available.