Workout Routine Day #2 (Chest/Shoulders/Triceps)
Warmup
- 5 Mins light skipping/jogging/ or speedbag
- 5 sets of first complex excercise.
Warmup 1: 50% of working weight x 10 reps
Warmup 2: 60% x 6 reps
Warmup 3: 70% x 4 reps
Warmup 4: 80% x 3 reps
Warmup 5: 90% x 1 rep
"Working weight" this is the amount of weight that will be building your muscle and developing your body. It should be heavy enough that you can get no more than 7 reps and no less than 5. 5-7 reps.
Begin Workout:
Flat Barbell Bench Press: 2 Sets 5-7 Reps
Incline Dumbbell Press: 2 Sets 5-7 Reps
Wide Grip Dips: 2 Sets 5-7 Reps
Seated Overhead Dumbbell Press : 2 Sets 5-7 Reps
Standing Side Laterals: 1 Set 10-12 Reps
Cable Pushdowns: 2 Sets 5-7 Reps
EZ-Bar Skull Crushers: 1 Set 5-7 Reps
Cooldown/Stretch
Stretch the muscle groups worked to release the buildup of lactic acid and to prevent injury.
Consume Protein within 15 minutes of workout!! IMPORTANT to start the rebuilding process to repair all the damage you just did to your body!
Thursday, January 29, 2009
Workout Routine Day #1 (Legs & Abs)
Warmup
- 5 Mins light skipping/jogging/ or speedbag
- 5 sets of first complex excercise.
Warmup 1: 50% of working weight x 10 reps
Warmup 2: 60% x 6 reps
Warmup 3: 70% x 4 reps
Warmup 4: 80% x 3 reps
Warmup 5: 90% x 1 rep
"Working weight" this is the amount of weight that will be building your muscle and developing your body. It should be heavy enough that you can get no more than 7 reps and no less than 5. 5-7 reps.
Begin Workout:
Barbell Squats: 2 Sets 5-7 Reps
Leg Press: 1 Set 5-7 Reps
Stiff-Legged Deadlifts: 2 Sets 5-7 Reps
Lying Leg Curls: 1 Set 5-7 Reps
Standing Machine Calf Raises: 2 Sets 10-12 Reps
Seated Machine Calf Raises: 1 Set 5-7 Reps
Rope Crunches: 2 Sets 10-12 Reps
Swiss Ball Crunches: 1 Set 10-12 Reps
Cooldown/Stretch
Stretch the muscle groups worked to release the buildup of lactic acid and to prevent injury.
Consume Protein within 15 minutes of workout!! IMPORTANT to start the rebuilding process to repair all the damage you just did to your body!
- 5 Mins light skipping/jogging/ or speedbag
- 5 sets of first complex excercise.
Warmup 1: 50% of working weight x 10 reps
Warmup 2: 60% x 6 reps
Warmup 3: 70% x 4 reps
Warmup 4: 80% x 3 reps
Warmup 5: 90% x 1 rep
"Working weight" this is the amount of weight that will be building your muscle and developing your body. It should be heavy enough that you can get no more than 7 reps and no less than 5. 5-7 reps.
Begin Workout:
Barbell Squats: 2 Sets 5-7 Reps
Leg Press: 1 Set 5-7 Reps
Stiff-Legged Deadlifts: 2 Sets 5-7 Reps
Lying Leg Curls: 1 Set 5-7 Reps
Standing Machine Calf Raises: 2 Sets 10-12 Reps
Seated Machine Calf Raises: 1 Set 5-7 Reps
Rope Crunches: 2 Sets 10-12 Reps
Swiss Ball Crunches: 1 Set 10-12 Reps
Cooldown/Stretch
Stretch the muscle groups worked to release the buildup of lactic acid and to prevent injury.
Consume Protein within 15 minutes of workout!! IMPORTANT to start the rebuilding process to repair all the damage you just did to your body!
Wednesday, January 28, 2009
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