This routine hits all the major muscles. It was adapted from a routine in the web site Stumptuous. Including warmup it should take about 40 minutes. It will also work your aerobic system if you do it correctly.
1. Be Consistent with lifting (2-3x) week.
2. It should feel as if you can perform one or two more reps in each set (maintaining good technique throughout)
3. Warmup before lifting, 5-10 minutes increasing intensity walking on treadmill or light bike, stretching, pushups, jumping jacks, etc.
4.Periodically choose one (and only one) exercise and go to failure.
5. If you are unsure how to correctly perform a lift, ask a trainer or someone with lots of experience. Have them watch you lift with a light weight until you have the movement ingrained.
6. You do NOT have to have a large weight system. Some barbells and dumbells can work just as well.
7. If you don't have access to those, let me know and I can design a program that involves no weights.
Need maximum weight can lift for the following exercises:
Bench Press, Leg Press, Row, Bicep Arm Curl, Tricep (machine or dumbells), Overhead Press, Chest Fly, Back Fly, Leg Curl-hamstring, Leg Curl-Quad, Lat Pulldowns
Abdominals (if machine available, if not, don't worry)
Your maximum lift should be measured once per month over a three month period. Figuring out your maximum lifts can be one workout or stretched over a week.
Circuits– Rest as little as possible between exercises (15 seconds is ideal). Rest 1 minute between circuits.
Day 1: Circuit 1, 8 reps each:
Leg Squats on machine
Row
Bench Press
Repeat above 2-3x in this order, lifting 80% of maximum
Circuit 2:
Leg Curls (Ham & Quad) 15 reps each
Cable (lat) Pulldown (8 reps)
Abs – alternate bench, machine, ball, floor (go until failure).
Repeat above 2-3x, lift 80% of max.
Day 2: Circuit 1, 8 reps each:
Squats – hold dumbbells
Chest Fly-80% max
Back Fly-80% max
Repeat circuit 2-3x
Circuit 2, 8 reps each:
Bicep Curls
Triceps
Dumbell Press
Abs – as in Day 1
Repeat circuit 2-3x
No comments:
Post a Comment