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I see people at the gym who workout 5-6 days per week for 2 hours or chest more each day – but they always look the same. For my program, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench chest press, squats, deadlifts, pull-ups and dips. I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets chest and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, exercises) frequently (usually every 4-6 weeks). Below is an example of my first workout: Wednesday (Legs) Friday (Chest, Shoulder,Triceps) Sunday (Back, Biceps) Squats leg extension superset Calves 4 strips sets Abs Crunches (4 sets of 50) Flat bench press incline dumbbell flyes superset Shoulder press side raises superset Tricep pushdowns Abs Reverse incline leg raises (3 sets of 45) Wide grip pull-ups latbar pulldown superset EZ bar bicep curl incline dumbbell curls superset Abs Crunches (4 sets of 50) Notice that my workout days are not the normal Monday, Wednesday and Friday.
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