The scope of this lens is to help out those who want to start or already do exercise, gain some new insight to working out, and to provide some workouts that you can use.
A Great Workout
- Monday - Chest/ Shoulders
1. Incline Barbell Press
2. Flat DB chest Press**
3. Dips
4. Machine Fly
5. Military Press ( DB or Smith Machine )
6. Lateral Raise (DB)
7. Cable Shoulder Flexion
Tuesday-Back /Legs
1. Wide Grip Pull ups
2. Overhead Pull Over
*Superset*
3. DB Row on Incline
4. Close grip Rows
5. Reverse Fly
6. Barbell Shrugs
7. Barbell Squats
8. Unilateral Deadlifts (DB)
9. Leg extension
10. Glute Kickback
11. Standing Calf Raise
Wednesday - Arms
1. Straight Barbell Curl
*Superset*
2. Tricep Pressdown
3. Preacher Curl**
4. Rope Curl
*Superset*
5. Under hand Pull Down (slow)
6. Incline French Press
7. Tricep KickBack
8. Seated Dips
Thursday - Chest / Shoulders
1. Barbell Bench Press
2. Incline DB Press
3. Overhead DB Rows
4. Machine Fly
5. Hammer Strength Military Press
6. Side Machine Raise (deltoids)
7. Weighted Dips
Friday - Legs / Back
1. Leg press
2. Barbell Deadlifts
3. Lunges (DB or Barbell
4. Prone Leg Curl
5. Leg Extension
6. Seated Calf Raises
7. Bent Over Rows (barbell)
8. Seated Rows
9. Upright Rows - I can not get the progression chart to work correctly. The first number is the Week you are on, the second is the number of sets, the next number is the reps. The numbers that are for example 12,10,10,12 are the number of reps. With the sets being 3-4 or 4-5 etc.
- Progression Chart For Monday, Tuesday, Wednesday
Week Set Reps
1 3 12
2 3-4 10
3 3-4 12, 10, 10, 12
4 4-5 10, 8, 8, 12
5 4-5 10, 8, 8, 12
6 2 12-15
7 3 12
8 4 12
9 4 12, 10, 10, 12
10 4-5 10, 8, 8, 12
11 4-5 10, 8, 8, 12
12 4-5 10, 8, 8, 12
Progression Chart For Thursday, Friday
Week Set Reps
1 4 6
2 4 6
3 5 4-5
4 5 4-5
5 5-6 3-5
6 2 8
7 4 6
8 4 6
9 5 4-5
10 5 4-5
11 5-6 3-5
12 6 3-5
Core /Abs: Perform 3 days per week
Basic Ball Crunch ( add cable machine if needed
Hanging Leg Raises
Reverse Crunches
Incline Crunches
Run 30 min. 2 days a week
Core Stabilization Ex.
-Plank holds
- Side Plank Holds - If you are a beginner you should workout doing various exercises for at least a month to get used to lifting. Do not just go straight into this workout you can injure yourself.
EXERCISE
These links will help you get started in working out
- Optimum Anabolics Body Building Program
- CLICK HERE FOR DETAILS!
- Weight Training
- Aim of Sports Coach
The aim of Sports Coach is to provide information on a range oftopics to help athletes & coaches achieve their athletic goals and to assist students studying sport related qualifications. This site also provides many training program ideas for a wide range of sports. You can also email a coach to ask some burning questions that you have. - Building muscle...weight lifting routines, tips and nutrition
- Building muscle. Build muscle fast using weight lifting routines and muscle building tips that work. Muscle building programs and nutrition.
Building muscle? How?
What and when do I eat?
What supplements should I take?
How and when should I train?
This web site can help answer some of your questions. - Swiss ball workout and exercise manual
- Bored with your current workout? Not getting results? Then try this easy to follow, fully illustrated swiss ball workout guide.
- MSN Health & Fitness
- Whether you're starting a fitness routine or racheting up your workout, you'll find plenty of inspiration and advice here. Get workouts for your target areas, plus articles on the latest gear and more!
- Endothil-CR Better than Steroids?
- Endothil CR by Novex Biotech - Better than Steroids?
- Burn The Fat
- This is where you want to click!
- Foolproof 30 Day Diet
- Click Here!
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Supplements on Ebay
Endothil-CR is a great lifting supplement. I have been taking it for about a month and have seen great improvements since I started taking it.
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Men's Health Home Workout Bible:
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New Rules of Lifting: Six Basic Moves for Maximum Muscle
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Complete Book of Core Training, The: The Definitive Resource for Shaping and Strengthening the 'Core' -- The Muscles of the Abdomen, Butt, Hips, and Lower Back
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Essentials of Weightlifting and Strength Training
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The New High Intensity Training: The Best Muscle-Building System You've Never Tried
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