|
_______________________________________________________
_______________________________________________________
Muscles for Brawns!
Weight Training is to build muscles. People do weights for various reasons
and I do weights to gain enough muscle mass to burn fat and maintain a healthy
life style. Of course, weight lifting does not make someone the size of a bodybuilder
in a week, or maybe even years. There are many different muscle building concepts available
on the Internet, some are effective and some not. I utilized the concept of rest one-day,
and workout the next. As well, I train all the major body parts; chest, shoulders, triceps,
back, legs, biceps and abs.
The key points in weight training are:
check with the doctor before doing any
exercise
rest and recuperate on alternate days
warm up for five minutes before
beginning the workout
do not over do it
stop when it hurts
exercise at least 25 minutes
train every major body part
Below are the beginner and intermediate workouts I have use.
|
_______________________________________________________
_______________________________________________________
Beginner (Mon-Wed-Sat) – Full Body Workout
- Cardio (20 minutes)
- Leg Press (3 set of 8-10
repetitions)
- Chest Press (3 set of 8-10
repetitions)
- Shoulder Press (3 set of 8-10
repetitions)
- Triceps Extension (3 set of 8-10
repetitions)
- Lat Pull downs (3 set of 8-10
repetitions)
- Bicep Curls (3 set of 8-10
repetitions)
- Incline Crunch –Abs (3 set of 20-30 repetitions)
|
_______________________________________________________
Intermediate (Sat-Sun-Tues-Thurs) Split Routine
Sat and Tues (Chest-Triceps-Legs-Abs)
- Cardio (20 minutes)
- Leg Press (3 set of 8-10
repetitions)
- Chest Press (3 set of 8-10
repetitions)
- Incline Chest Press (3 set of 8-10
repetitions)
- Incline Flyes (3 set of 8-10
repetitions)
- Dips-Triceps (3 set of 8-10
repetitions)
- Triceps Extension (3 set of 8-10
repetitions)
- Incline Crunch - Abs (3 set of 20-30 repetitions)
Sun and Thurs (Lats-Shoulders-Biceps-Abs)
- 1 Cardio (20 minutes)
- 2 Lat Pull (3 set of 8-10
repetitions)
- 3 Pull Ups (3 set of 8-10
repetitions)
- 4 Shoulder Press (3 set of 8-10
repetitions)
- 5 Lateral Shoulder Raises (3 set of
8-10 repetitions)
- 6 Bicep Curls (3 set of 8-10
repetitions)
- 7 Incline Crunch - Abs (3 set of 20-30 repetitions)
|
_______________________________________________________
Advanced Training
Not there yet, will write it when I get there :)
Happy Training
|
|
|
|
Text Box # 4 |
|
Insert your Test Here. Insert your Test Here. Insert your Test
Here. Insert your Test Here. |
|
|
Text Box # 5 |
|
Insert your Test Here. Insert your Test Here. |
|
|
