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Truck Driver General Fitness
General
Beginner
Body
Plan Details
The Truck Driver General Fitness routine by timothylbeasley is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
We truck drivers have special challenges. This is an attempt to address them. Abs twice each week due to lack of use. Stretching full body once a week and by body group the day after exercise to speed recovery and encourage flexibility/mobility. Focus is on movement wherever you happen to be with body weight and dumbbells only. And because of obesity one day is devoted solely to your choice of cardio options. Also, exercises for arms, shoulders, and legs are deliberately high volume/low weight because we need to drive each day and so can't have sore muscles. Feel free to replace stretch days with Yoga or Tai Chi. This is a program designed for Range of Movement and General Health, not Bulking or Cutting.
Routine detail
Mon
Stretching and Mobility
Est. 52 min
25 exercises
Quadricep Stretch
1 Set x 8 Reps
Bench Leg and Hip Stretch
1 Set x 10 Reps
Seated Floor Hamstring Stretch
1 Set x 8 Reps
Straddle Stretch
1 Set x 8 Reps
Runner's Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Band Seated Calf Stretch
1 Set x 8 Reps
Upper Body Chair Stretch
1 Set x 8 Reps
Low Back Chair Stretch
1 Set x 8 Reps
Cat Stretch
1 Set x 8 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 8 Reps
Shell Stretch
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Hip Stretch
1 Set x 8 Reps
Standing Trunk Rotation
1 Set x 8 Reps
Upper Back Stretch
1 Set x 8 Reps
Overhead Stretch
1 Set x 8 Reps
Lateral Stretch
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Back Bend
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Tricep Side Stretch
1 Set x 8 Reps
Kneeling Forearm Stretch
1 Set
Tue
Chest and Shoulders
Est. 64 min
8 exercises
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Isometric Chest Press
2 Sets x 15 Reps
Arm Circles
3 Sets x 25 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Wed
Stretch Chest and Shoulders; Ab Day 1
Est. 47 min
11 exercises
Assisted Chest Stretch
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Back Bend
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Upward Stretch
1 Set x 8 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Superman
3 Sets
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Fun Run Happy Hour (Select One)
Est. 240 min
6 exercises
Walking
1 Set
Running
1 Set
Jump Rope
1 Set
Boxing
1 Set
Road Cycling
1 Set
Inline Skating
1 Set
Fri
Back and Arms
Est. 60 min
9 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Sat
Stretch Back and Arms; Ab Day 2
Est. 65 min
11 exercises
Low Back Chair Stretch
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Plank
3 Sets
Sun
Leg and Rear Day
Est. 77 min
11 exercises
Bodyweight Wall Squat
2 Sets x 15 Reps
Dumbbell Squat
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Hamstring Curl
4 Sets x 15 Reps
Single-Leg Butt Kick
4 Sets x 25 Reps
Mountain Climber
3 Sets x 25 Reps
Flutter Kick
3 Sets x 25 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
