Sample Workout

I promised a sample workout for a sweet friend. So here is an example of what a week's worth of training might look like consisting of only three lifting days

Monday: 30-45 min CARDIO

Tuesday: LEGS

•legs extensions

•squats

•lunges

•lying hamstring curls

 

Wednesday: 30-45 min CARDIO

 

Thursday: BACK, BICEPS & TRICEPS

Back

•lat pull downs

•bent-over barbell rows

•back extensions

Biceps

•standing barbell curls

•preacher curls

•hammer curls

Triceps

•cable push downs with straight bar

•cable reverse pull downs with straight bar

•bench dips

 

Friday: SHOULDERS, CHEST & CALVES

Shoulders

•lateral dumbbell raises

•front dumbbell raises

•barbell upright rows

Chest

•barbell chest presses

•dumbbell incline presses

•pushups

Calves

•seated calve press

•standing calves raises

 

Saturday: 30-45 min CARDIO

 

Sunday: REST

 

Each exercise might consist of 3-4 sets, 15-20 reps with moderate weight. Just remember that if you don't feel the muscle burn by rep 12-15 your weight should probably be INCREASED.

Form is critical in any workout program to prevent injury and also to maximize results. If you're unsure about an exercise or whether or not you have proper execution, see a Certified Personal Trainer!

Comments

Post a Comment

Popular posts from this blog

Are the calorie counts on exercise machines accurate?

Probably not, as the reality is each manufacturer uses their own patented algorithms that take into account the workload and duration of the exercise. Some equipment manufacturers do research to validate these formulas on a number of subjects. The higher-end the machine, the more likely it is to use a validated formula. A newer version of the same machine might even have a different formula in an attempt to improve its accuracy (if you have an older model and want to make sure you’re using the most updated formula, you can call the manufacturer who might be able to walk you through the upgrade over the phone). Some formulas are based on the principle that during exercise, heart rate has a linear relationship with oxygen consumption, which can be easily converted to determine the number of calories burned. However, heart rate is influenced by a number of things such as temperature, body position, food intake, muscle groups exercised, some medications, and whether the exercise is
Read more

Do you eat like a Mongol Soldier or peasant warrior?

A great way to get a lot of high-quality protein quickly is with a shake with protein powder added. This product has an interesting history. The first type of protein powder was powdered milk, which has its roots in the Mongol people and their powerful leader, Genghis Khan. The Mongols would evaporate milk by allowing it to dry in the sun and would reportedly take the chalk-like substance with them on their long journeys of conquest. In Genghis Khan and the Making of the Modern World, author Jack Weatherford suggests that a low-carb, high-protein diet with an emphasis on milk protein was one of the reasons for Khan’s success in battle: “The Chinese noted with surprise and disgust the ability of the Mongol warriors to survive on little food and water for long periods; according to one, the entire army could camp without a single puff of smoke since they needed no fires to cook. Compared to the Jurched soldiers, the Mongols were much healthier and stronger. The Mongols consumed a stead
Read more

My Transformation Challenge: So it begins...

Since beginning Depoprovera in January 2013, I have be unable to drop a single pound. My weekly workouts consist of 5-6 days of weight lifting (split muscle groups) and 4-5 days of cardio (30-40 min sessions). Although I struggle daily with getting all my meals in, my macro-nutrients remain consistent. Yesterday I began taking Lo Loestren (low hormone dosage). Today I begin a more consistent diet & increased weekly cardio sessions. I will also be incorporating steam sauna sessions into my weekly regimen along with daily Apple Cider Vinegar tonics. Outside of my normal BCAA's and pre-workout thermogenic, I will be including a multivitamin and OMEGA3's.  GOALS : Purge body of toxins Increase metabolism Drop body fat by 5lbs Decrease body fat percentage by 2% This is my personal challenge. #JoinTheMovement and put yourself to the challenge. You're worth it and your body will thank you! #HealthierHappierStrongerYOU #HarmoniousMindAndBody Weekly progress pictures
Read more