Post by vulkas on Apr 26, 2009 19:43:40 GMT -6
Whomever else wishes to try this is welcome to, but this is a five day full-body routine for Fourth.
Note: if you cannot excede 8 repetitions, you should not increase your weight. As for starting weight, I do not know what you are capable of. Increase the weight you lift by 5 pounds per dumbbell each set. Youtube has great instructional videos for each exercise. Bodybuilding.com also has wonderful instructionals.
Monday - Chest/Triceps.
Dumbbell Bench Press - 3 sets of 10
Incline Dumbbell Press - The incline should be set to 2 or 3 on the bench. Same amount of repetitions and sets.
Dips - Same amount of repetitions and sets.
Freeweight Dumbbell Flies - Same amount of repetitions and sets.
Tricep Extensions - Same amount of repetitions and sets.
Tuesday - Legs
Leg Extensions - Same amount of repetitions and sets.
Seated Hamstring - Same amount of repetitions and sets.
Squats* - FORM IS OF UTMOST IMPORTANCE. Same amount of repetitions and sets.
Leg Press - Same amount of repetitions and sets. Use a machine that allows you to load plates on. Increase in increments you feel you are capable of.
Calf Raises - Same amount of repetitions and sets.
Wednesday - Back and Biceps
Lateral Pulldown (wide grip) - Same amount of repetitions and sets.
One-Arm Dumbbell Bench Row - Same amount of repetitions and sets.
Stiff-Legged Barbell Deadlifts* - FORM IS OF UTMOST IMPORTANCE. Same amount of repetitions and sets.
Dumbbell Bentover Row - Same amount of repetitions and sets.
Barbell Bicep Curls - Same amount of repetitions and sets.
Thursday - Shoulders
Front Dumbbell Raise - Same amount of repetitions and sets.
Lateral Dumbbell Raise - Same amount of repetitions and sets.
Dumbbell Shoulder Press - Same amount of repetitions and sets.
Seated Barbell Military Press - Same amount of repetitions and sets.
Dumbbell Shrugs - Same amount of repetitions and sets.
Rotator Cuff with Cables (Cable External Rotation) - Same amount of repetitions and sets.
Friday - Abdominal and Forearms
Leg Raises - This can be done on a stand where you rest your elbows and forearms, or lying flat on a bench. Do 3 sets of 10-15.
Crunches - 3 sets of 10-15
Decline Situps - These can be done with a plate for added resistance. If using a plate, hold the plate against your chest as you do the situps. 3 sets of 10-15
One Dumbbell Side Bend - 3 sets of 10
Bicycles - Do however many repetitions for one side, then repeat for the alternate side.
Standing Barbell Forearm Curls (bending wrists back) - 3 sets of 10, increase by 10 lbs. per barbell.
Forearm Curls (bend wrists up) - 3 sets of 10, increase by 10 lbs. per dumbbell.
Cardio - Walk two to three miles every day, run for 10-20 minutes daily, or do your cycling routine daily. Walk as well as run if you are not cycling one day.
Diet and Rest -
Both are equally important, especially diet. Make sure you're getting 7-8 hours of sleep daily, and for your diet, eat five small meals per day. I recommend eating one cup of oatmeal, a banana, and three egg whites for breakfast, an 8 oz. piece of chicken and a cup of brown rice for the two in-between meals, a can of tuna and a large salad for lunch, and a small salad, an 8 oz piece of chicken, and an apple at dinner. This may seem like a lot, but your body's metablosim will quickly adjust and you will actually get hungry along with your eating schedule. This is just an example diet. If you can find a better one that is nutritionist backed, feel free to use that instead. As I mentioned before, bodybuilding.com has great advice, for this are as well.
I hope this works well for you. Best of luck.
Note: if you cannot excede 8 repetitions, you should not increase your weight. As for starting weight, I do not know what you are capable of. Increase the weight you lift by 5 pounds per dumbbell each set. Youtube has great instructional videos for each exercise. Bodybuilding.com also has wonderful instructionals.
Monday - Chest/Triceps.
Dumbbell Bench Press - 3 sets of 10
Incline Dumbbell Press - The incline should be set to 2 or 3 on the bench. Same amount of repetitions and sets.
Dips - Same amount of repetitions and sets.
Freeweight Dumbbell Flies - Same amount of repetitions and sets.
Tricep Extensions - Same amount of repetitions and sets.
Tuesday - Legs
Leg Extensions - Same amount of repetitions and sets.
Seated Hamstring - Same amount of repetitions and sets.
Squats* - FORM IS OF UTMOST IMPORTANCE. Same amount of repetitions and sets.
Leg Press - Same amount of repetitions and sets. Use a machine that allows you to load plates on. Increase in increments you feel you are capable of.
Calf Raises - Same amount of repetitions and sets.
Wednesday - Back and Biceps
Lateral Pulldown (wide grip) - Same amount of repetitions and sets.
One-Arm Dumbbell Bench Row - Same amount of repetitions and sets.
Stiff-Legged Barbell Deadlifts* - FORM IS OF UTMOST IMPORTANCE. Same amount of repetitions and sets.
Dumbbell Bentover Row - Same amount of repetitions and sets.
Barbell Bicep Curls - Same amount of repetitions and sets.
Thursday - Shoulders
Front Dumbbell Raise - Same amount of repetitions and sets.
Lateral Dumbbell Raise - Same amount of repetitions and sets.
Dumbbell Shoulder Press - Same amount of repetitions and sets.
Seated Barbell Military Press - Same amount of repetitions and sets.
Dumbbell Shrugs - Same amount of repetitions and sets.
Rotator Cuff with Cables (Cable External Rotation) - Same amount of repetitions and sets.
Friday - Abdominal and Forearms
Leg Raises - This can be done on a stand where you rest your elbows and forearms, or lying flat on a bench. Do 3 sets of 10-15.
Crunches - 3 sets of 10-15
Decline Situps - These can be done with a plate for added resistance. If using a plate, hold the plate against your chest as you do the situps. 3 sets of 10-15
One Dumbbell Side Bend - 3 sets of 10
Bicycles - Do however many repetitions for one side, then repeat for the alternate side.
Standing Barbell Forearm Curls (bending wrists back) - 3 sets of 10, increase by 10 lbs. per barbell.
Forearm Curls (bend wrists up) - 3 sets of 10, increase by 10 lbs. per dumbbell.
Cardio - Walk two to three miles every day, run for 10-20 minutes daily, or do your cycling routine daily. Walk as well as run if you are not cycling one day.
Diet and Rest -
Both are equally important, especially diet. Make sure you're getting 7-8 hours of sleep daily, and for your diet, eat five small meals per day. I recommend eating one cup of oatmeal, a banana, and three egg whites for breakfast, an 8 oz. piece of chicken and a cup of brown rice for the two in-between meals, a can of tuna and a large salad for lunch, and a small salad, an 8 oz piece of chicken, and an apple at dinner. This may seem like a lot, but your body's metablosim will quickly adjust and you will actually get hungry along with your eating schedule. This is just an example diet. If you can find a better one that is nutritionist backed, feel free to use that instead. As I mentioned before, bodybuilding.com has great advice, for this are as well.
I hope this works well for you. Best of luck.