In: Science

Submitted By dmccdm
Words 712
Pages 3
Best Bodies.

Focus Area: To improve definition in upper body including; chest, biceps, triceps, and shoulders. Also going to improve on abs and build up back muscles. Still doing cardio for 30 mins before your workout.
ALWAYS go up in weight every other week
Duration: 8-12 weeks depending on muscle growth.

Day 1: chest triceps Day 2 : Back, biceps abs Day 3: rest day Day 4: shoulders abs Day 5: chest triceps Day 6: rest Day 7: back biceps abs

4 Sets 12 reps of each
Day 1: Chest and Triceps
Bench press
Vertical bench press
Decline Bench press
Chest fly on machine
Chest press on machine

Rope cable pull downs
Cable pulls over head
Bench dips (2 straight benches parallel from each other, hold yourself up body suspended lower butt as low as you can then back up. For more weight, put a plate in your lap)
Triceps machine
Normal dips using body weight

Day 2 : Back biceps abs
Cable rows
Lat pull downs
Seated flys
One arm vertical rows ( get a straight bench and a dumbbell, position body on bench with one knee and same side arm fully extended, place other foot on ground slightly behind knee to balance. Hold weight in hand suspended onver ground and pull weight vertical up then back down. Then switch)
Pull up wide grip palms forward
Row machine if gym has one
Barbell curls
Dumbbell curls
Cable curls
Push ups 4x20
Preacher curls on machine or using bench

Abs: work abs till they hurt and burn and that’s one set, still 4 sets
Flutter kicks
Full body crunch
Leg raises laying down or suspended vertical to the ground, bring toes to head
Ab twist
Deep crunch, normal crunch at the top of the crunch tighten everything has hard as you can
Plank for one minute

Day 3: rest day
Day 4: shoulders and abs
Arnold press
Shoulder press machine

Similar Documents

Ideal Workout

...Full Workout: 1. Push-ups: 8. 2. Sit-ups (feet under bed): 10 hands over head, 5 hands over stomach, 10 fidgets. 3. Sit-ups: 10 weight held behind head, 5 hands over head. 4. Sit-ups: 10 hands behind head, 10 seconds hold of hands behind head. 5. Crunches: as many as possible (keep back on the ground, bring rib cage in to pelvis). 6. Curls: 30 in each hand (using weight), 5 straight arm curls in each hand after each 30. 7. 10 lifts of weight using both arms keeping them straight the whole time, hold for 5 sec, 5 jerks up and down. 8. 10 lifts of both 5 pound weights out to the side (up and down with arm straight), 10 soft lifts, 10 soft lifts with a knee bounce every other rep to help get the weight up. 9. 10 sec hold of both 5 pound weights on the backswing (triceps), 5 lifts, 5 sec hold. 10. 5 punches holding both 5 pound weights. 11. 10 leg lifts. 12. 30 sec side plank, 32 side plank dips, 15 sec side plank. 13. 60 sec regular plank (elbows placed underneath eyes). 14. Hold squat for 10 sec, 10 squats, hold squat for 30 (count fast). 15. Do hand exercises (using spring device): upright in each hand, upside down in each hand. 16. Dips using ground bars: 20 reps, 20 fast reps, 5 sec hold. 17. Oblique exercise: 75 on each side. 18. Lift up chair using lower back: 15 lifts, hold for 15 sec, jerk chair for 50 (count fast). 19. Hamstring exercise: 50 in each leg. 20. Let arms hang straight down and move shoulders up and down with 5 pound...

Words: 407 - Pages: 2

Finding Your Workout

...Ethan Rowe Professor Von Moritz English Composition October 30, 2013 Finding Your Workout In terms of figuring which type of workout will help someone the most, there is a good amount of debate in all aspects of fitness, health, and nutrition. Each offer benefits and drawbacks. In many cases, males believe calisthenics will not help them gain muscle, while some females are afraid of weight training because it will bulk them up too much. This is simply not the case, as long as you have a proper training regimen, either can be used to obtain your goals. The way I see it is not necessarily if one is better than the other, both types of training are effective in their own separate ways. I see it as a combination of the two will give the best results because, this way you can obtain the best of both worlds. Calisthenics or an exercise that uses your body weight for resistance is something that can be a part of almost any training regiment, because of a number of factors. For started this type of exercise requires very limited or no equipment at all to do, also it can be done virtually anywhere, from a park, to a beach, a road, or the comfort of your own home. One of the greatest benefits of Calisthenics is it’s accessibility to everyone, no matter what their current level of fitness, geographic or finical restraints are almost anyone can set a goal and attain it through calisthenics. However, said there are definitely certain downsides and limitations of......

Words: 1267 - Pages: 6

Solid Workout

...home. Stay busy -- you don't want to eat just because you're bored. Eat only from a plate, while seated at a table. No grazing in front of the 'fridge. Don't skip meals. Keeping a food journal -- writing down everything you eat -- can also help you stay on track. Plan to do cardio and strength training. "Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training," Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury. One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout. My plan for you is simple.... Workout schedule: 1min-stretch 1min-warm-up 10-squats 10-push-ups 10-crunches 10-up and downs 10-leg lifts 1min-jump rope 10-lunges 1min-cool down Food guideline: Drink 6 cups of water a day Eat breakfast it's important Liquids are good keep you hydrated and running Vegetables and fruits one portion of each everyday Snacks are ideal to keep you going, fruit bars and apples Salt and sugars are bad minimize intake Processed food is evil restrict anything that's boxed Now that doesn't mean you can't have a snack or fun foods, just portioned and not often A good rule of thumb is to fight hunger with water and a fruit, when there's none have a bar. Small portions of pasta and chicken or meat......

Words: 346 - Pages: 2


...Monday - Triceps, Chest, Shoulders, Neck Workout Neck - Face Down Neck Resistance / 3sets20@10lbs Triceps - Overhead Dumbbell Tricep Extension / 3sets50@20lbs Chest - Push Up Regular / 3sets10 - Push Up Wide / 3sets10 Shoulders - Arnold Shoulder Press / 3sets20@20lbs NECK Face Down Plate Neck Resistance - Main Muscle: Neck - Other Muscle: None TRICEPS Dips - Main Muscle: Triceps - Other Muscle: Chest, Shoulders Lying Tricep Extension - Main Muscle: Triceps - Other Muscle: None Overhead Rope Tricep Extension (Dumbbell) - Main Muscle: Triceps - Other Muscle: None Tricep Pushdown - Main Muscle: Triceps - Other Muscle: None Tricep Pushdown With Rope Attachment - Main Muscle: Triceps - Other Muscle: None CHEST Dips - Main Muscle: Chest - Other Muscle: Shoulders, Triceps Dumbbell Bench Press - Main Muscle: Chest - Other Muscle: Shoulders, Triceps Dumbbell......

Words: 1223 - Pages: 5

5 Workout Tips for Beginners

...5 Workout Tips for Beginners For the beginners building body surely confusing. But everyone has to start some workouts for this. Either you can buy cheap fitness equipment or can go to the gym. To gain a perfect body balanced diet, eating well, exercise, discipline, etc. are very much important. Don’t become confused or don’t make things complicated, to get quicker result, you can just follow the below steps. 1. Make time for exercise: Firstly, make a training plan for your exercise. Except a plan you can not it will be hard to gain a healthy body. To establish a routine make a small amount of time every day. You can buy some home exercise equipments at the time when you make plans to build your health. Before going for the major exercises do some normal exercise to avoid injury. 2. Buy workout equipments: Many people think that before doing exercise they should buy some heavy exercise equipments. But this is not a good idea when you are a beginner. When you find real interest in exercising in future this idea will help you to gain health benefits. A pair of running shoes, Sunglasses, bike helmet, etc. are some of workout equipment that you can buy from different fitness shops. 3. Begin with Small: Start your workout with minimal time to attain the very best result of fitness and gradually increase your workout time. In this case, at the time of your workout start you can do jogging for 15 minutes and walking for 15 minutes. Each month, add extra more some......

Words: 356 - Pages: 2


...of the new you. Make every second count.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2 NAILED IT BARELY MADE IT REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal. “It’s 25 minutes to change your life, so just push through.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 3 “Today is about progress, not perfection.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 4 “It ain’t easy, but it’s worth it.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 5 “First Double Day! Do your best and don’t quit!” NAILED IT BARELY MADE IT Today’s Workouts: _________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT WEEK 1 Weight Chest Waist Arm • STATURDAY Thigh 2 ALPHA CYCLE • DAY 1 • WEEK 2 “Weekend is over, now it’s T-time. Let’s get into it.” Today’s Workout:......

Words: 1340 - Pages: 6

Free Workout

...bikini BODY guide OF free week workouts Product disclaimer The content in this book is written by Kayla Itsines and Fresh Fitness. The information is designed to help individuals within the specified market progress towards their health and fitness goals. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems please seek the help of GP, Personal Trainer or similar health professional. The materials and content contained in “Kayla Itsines Healthy Bikini Body Guide” are for general health improvement recommendations only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Although in depth information and specific exercises are given, users of this specific program should not rely exclusively on information provided in this program for their own health needs as it is branded as a set of “guidelines” aimed at a free week workouts OF to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. The Bikini Body Company Pty Ltd. does not assume any risk for your use of this information as such materials or content may not contain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via a combination of......

Words: 1524 - Pages: 7

Push Pull Workout

...Hemingtar Bryanway Push/Pull Workout Monday (Heavy Pull) A1. Dead Lifts, 8 sets of 3 A2. Supported DB Curls (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head — it prevents you from cheating), 8 x 3 B1. Weighted Pull-Ups (full extension, of course), 8 x 3 B2. Straight-Leg Deadlifts, 8 x 3 C. Serratus Crunch, 3-4 x 8-10 Tuesday (Heavy Push) A1. Front Squats (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up), 8 x 3 A2. Smith Machine Bench Press (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda Style), 8 x 3. (I know, I know, it's the freakin' Smith Machine, but it allows you to bring the bar to your neck with some degree of safety, which makes benching a good chest/mediocre triceps movement instead of just a good triceps/mediocre chest movement). B1. Standing Overhead Presses, 8 x 3 B2. A2. Dips (forearm touches biceps in the down position), 8 x 3 C. Leg Press Calf Extensions, 3-4 x 8-10 Thursday ((Light/Moderate Pull) A1. Romanian Dead Lifts 5x5 A2. Reverse-Grip EZ Curls 5x5 B1. Barbell or Dumbbell Rows 5x5 B2. Leg Curls 5x5 C. Unilateral DB Shrugs, (one side at a time) 6x6 D. Rear Delt Flyes 6x6 E. Cable Crunches, 3-4 x 8-10 Friday (Light/Moderate Push) A. Leg Press, 5x5 B1. Bulgarian Squats 5x5 B2. DB Floor Presses (keep elbows tucked to emphasize triceps) 5x5 | C1. DB Flyes...

Words: 352 - Pages: 2


...Weight Training Workout Routine Below you will find 2 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.). If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are. With that out of the way, let’s get to what you came here for. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine. The Schedule The first thing you need to know about this program is what weight training split and weekly schedule it will use. If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using. I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal. The specific type of full body split that this workout routine will use is commonly referred to as an alternating “ABA BAB” format. You probably have no idea what that means, but you will when you see it written out… Week 1 1. Monday: Workout A 2. Tuesday: off 3. Wednesday: Workout B 4. Thursday: off 5. Friday: Workout A 6. Saturday: off 7. Sunday: off Week 2 1. Monday: Workout B 2.......

Words: 2600 - Pages: 11

Workout Plan

...constantly did the same workouts, didn’t seem to see any new results. This is why elite trainer Tony Horton created P90X. Horton spent over 20 years in becoming an expert in various areas of fitness. Many call him the “Master of Motivation”, and others that are moved by him include movie stars, professional athletes, and normal people who want amazing bodies. Due to his vast knowledge and skills developed in this concept, he created the number one best-selling home fitness program. P90X is a 90-day home fitness system which is designed to get you in shape. The program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometric, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar. The real secret behind P90X is the muscle confusion. The program uses target training phases to allow the body to keep adapting and growing on the workouts. There is a “plateau” that happens whenever a person keeps on doing the same workouts which the body already adapted to and that causes the body not to show any new results. Unlike the same old workout machines used at the gym, the P90X will keep your guessing and it won’t let your body get used to the workouts. When the muscle confusion occurs, your body won’t slow down or stop showing improvements. Some of the workouts in the program include short training cycles which challenge your muscles with intensity and variety at the same time. Also the workouts maximize the......

Words: 395 - Pages: 2

Wrestling Workout

...Wrestling Workout Workout 1 chest: (intermediate) With Ab workout of choice Exercise | Sets (increase weight after every set) | Reps | Flat-Bench Barbell Press | 3 | 10, 8, 6 | Reverse Grip Flat Bench Press | 3 | 10, 8, 6 | Barbell Pullover | 3 | 10, 8, 6 | Flat-Bench Fly | 3 | 10, 8, 6 | Incline Bench Barbell Press | 3 | 10, 8, 6 | Decline Bench Barbell Press | 3 | 10, 8, 6 | Push Ups | 3 | 10, 15, 20 | Workout 2: Arms (intermediate) Exercise | Sets | Reps | Dips | 3 | 10 | Tricep Overhead Extensions | 3 | 10 | Tricep Pulldown | 3 | 25 | SkullCrushers | 3 | 10 | Tricep Dumbbell Kickbacks | 3 | 10 | Dumbbell Curls | 3 | 10 | SUPERSET!!! Barbell Curls and Hammer Curls | 3 | 10 | Preacher Curls | 3 | 10 | Concentration Curls | 3 | 10 | Strip Set Curls | 4 (4 Different Weights) Heavy-light | 8 | Workout 3: Shoulders (intermediate) With Ab workout Exercise | Sets | Reps | Military Press | 3 | 10 | Dumbbell Military Press | 3 | 10 | Front Dumbbell Raises | 3 | 10 | Seated lateral Dumbbell Raises | 3 | 10 | Incline Side Raises | 3 | 10 | Upright Rows | 3 | 10 | Workout 4: cardio Workout 5: Back (intermediate) with ab workout Excercise | Sets | Reps | Pull Ups (optional grip) | 4 | 10 | Straight Arm Pulldown | 3 | 10 | Wide Grip Lat Pull Down | 3 | 10 | T-Bar | 3 | 10 | Cable Rows | 3 | 10 | Dumbbell Row | 3 | 10 | Shrugs | 3 | 10 | Workout 6: Legs (intermediate) Exercise | Sets...

Words: 251 - Pages: 2

Workout Plan

...strict sets of 12-14 reps, 60 seconds rest, 2 cheat sets of 4-6 reps, 60 seconds rest  |   |   |   |   | XX |  Incline Dumbbell Curl: 4 sets of 10-12 reps, 30-60 seconds rest  |   |   |   |   | XX |  Superset:  | XX | XX | XX | XX | XX |  Spider Curl: 2 sets to failure  |   |   | XX | XX | XX |  Dumbbell Hammer Curl: 2 sets to failure, 30 seconds rest between supersets  |   |   | XX | XX | XX |  Calves:  | XX | XX | XX | XX | XX |  Standing Calf Raise: 4 sets of 10 reps, 30-60 seconds rest  |   |   |   |   | XX |  Donkey Calf Raise: 4 sets of 10 reps, 30-60 seconds rest, Drop set on every set  |   |   |   |   | XX |  Seated Calf Raise: 4 sets of 15 reps, 30-60 seconds rest  |   |   |   |   | XX | Quads/Hamstrings/Abs Workout EXERCISE |  Set #1  |  Set #2  |  Set #3  |  Set #4  |  Set #5  |  Cardio: 5 minutes  |   | XX | XX | XX | XX |  Straight-Legged Deadlifts: 1 warm-up set of 8-12 reps, 3 sets of 8-12 reps, 60 seconds rest  |   | XX | XX | XX | XX |  Standing Leg Curl: 3 sets of 8-12 reps, 60 seconds rest  |   |   |   | XX | XX |  Seated Leg Curl: 5 sets of 12 reps, 30 seconds rest  |   |   |   |   |   |  Front Squats: 1 warm-up set of 10-15 reps, 3 sets of 14-16, 10-12, 6-8 reps; 60-90 seconds rest, drop set on final set  |   |   |   |   | XX |  Leg Press: 3 sets of 10-12 reps, 60 seconds rest, drop set on final set  |   |   |   | XX | XX |  Superset  | XX | XX | XX | XX | XX |  Leg Extensions: 3 sets of 12-15 reps  |   |   |   | XX |......

Words: 831 - Pages: 4

Workout Paper

...our guides, so please don’t hesitate to send in your transformation photos and testimonials to You can also contact us via Twitter, Facebook and Email at any point for advice or to share your results at any point- we endeavour to reply as soon as possible. Stay consistent, eat well and train to your fullest, and we are confident you will make noticeable progress towards the physique you desire. Good luck, all the best and we look forwards to helping you transform over the next 18 weeks and beyond! Lloyd, Max, James & Tom. 05 w w w. L D N M u s c l e .c o m cutting guide v3 Contents training programme supplements & discounts h e a lt h & w e l l- b e i n g tracking your progress nutrition WORKOUTS W H AT N E X T ? glossary 06 w w w. L D N M u s c l e .c o m 07 18 26 37 43 68 118 122 cutting guide v3 Training programme Cutting isn’t about excessive cardio, feeling lethargic and faint and entering a frightening calorie deficit. The Cutting Guide V3 training programme is specifically designed to ensure your cut is both healthy and sustainable. Our multi-phased training programme ensures that you reach your aesthetic potential without risking a premature plateau or worse still, regression. 07 w w w. L D N M u s c l e .c o m cutting guide v3 08 w w w. L D N M u s c l e .c o......

Words: 8931 - Pages: 36

Fitness Workout Cheat Sheet

... Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat. Russian Twist The Russian Twist targets the obliques, transverse abdominus, rectus abdominus, and multifidus. This exercise can be done with or without weight, depending on the difficulty level you are trying to achieve. Sit on glutes with feet raised up, then twist side to side with or without a weight (like a medicine ball). Doing 3 sets of 10-20 repetitions will get a good burn in the muscles and a great workout. Use weight to increase difficulty. Standing Oblique Crunch The Standing Oblique Crunch targets the obliques, transverse abdominus, multifidus, and rectus abdominus. Being that this is a standing exercise, it makes your muscles activate to stabilize the body when balancing on one foot to lift the leg to crunch. Depending on the difficulty level you wish to achieve, lift one leg and keep it lifted throughout 10-20 repetitions, then switch sides. If you wish the difficulty level to be lower, tap the lifting foot down between repetitions. Do 3 sets on each side. Burpees Burpees are a combination cardio/strengthening exercise. This exercise targets the triceps, shoulders, upper back, abdominals and legs. Therefore, this is considered a...

Words: 2112 - Pages: 9

Workout Statistics

...Feel the burn Which workout is best for you? Andy Darling is your guide Saturday 15 January 2005 The Guardian 1: Jogging/running The simplest yet most effective exercise in terms of caloric expenditure, because it's an entirely weightbearing activity, requiring greater energy output than if you were seated or supported by water. Softer surfaces require harder work and result in still higher caloric expenditure. Great for fat burning, and for the cardiovascular system (heart and lungs). Not so good in terms of muscle toning and flexibility. Can cause too much stress on knee joints, particularly on uphill runs. Calories burned in 30 minutes: Approximately 340 jogging, 560+ running 2: Pilates Created in the mid-20th century by Joseph Pilates, it uses mat and machine work to develop body awareness. It also teaches you how to use muscles more efficiently, bringing together strength and flexibility, two factors that don't always sit easily together. Great for instilling a sense of "how to move" and to hold oneself . Not so good in terms of calories burned. Calories burned in 30 minutes: Approximately 140 3: Indoor rowing An integral training aid for the multi-medalling GB water rowing crews, the Concept2 ergometer - "erg" for short - has given rise to a sport in its own right, with competitions around the world. Some come to it because their days of weight-bearing activity (ie running) are over, others use it for cross-training, burning nearly as many calories as......

Words: 883 - Pages: 4