Weight Training
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This is the routine my friend and I use, and it seems work good. We both play football and are looking to get in shape for the upcoming season. Also, 15 minutes of intense cardio before or after is a good idea. Also, 4 ab exercises are done after these. Also, this workout is meant for someone of a generally big build, 150 - 250 pounds.
DAY 1 - Chest and Triceps
Bench Press (12, 10, 8, 4, 2 reps. Increase weight by about 5-10 pounds each set)
Incline BP (10, 8, 6 reps. Again increase weight by 5-10 pounds each set)
Tricep pulldowns (10, 8, 6 reps. Increase weight by 10 pounds each set.)
Seated bench press (machine) (10, 8, 6 reps. Increase weight by 10-20 pounds each set.)
Pec Deck (machine) (10, 8, 6 reps. Increase weight by 15 pounds each set.)
Tricep bar dips (10, 8, 6 reps. If you use a machine then LOWER weight each set by 10 pounds.)
DAY 2 - Arms and Legs
Leg Press (12, 10, 8, 4, 2 reps. Increase by 45 pounds each set.)
Bicep Curls (free weights) (12, 10, 10) No increasing
Leg extensions (10, 8, 6 reps. Increase by 15 each set.)
Reverse Curls (10, 8, 6 reps. Increase weight by 5 pounds each set.)
Hamstring curls (10, 8, 6 reps. Increase weight by 15 pounds each set.)
Preacher curls (10, 8, 6 reps. Increase weight by 10 pounds each set.)
Calf raises (15, 15, 15 reps.) No increasing
Wrist curls (15, 15, 15 reps.) No increasing
DAY 3 - Shoulders and Back
Machine Lat Raises (10, 8, 6 reps. Increase weight by 5-10 pounds each set.)
Machine shoulder press (10, 8, 6 reps. Increase weight by 10 pounds each set.)
Front dumbbell raises (12, 10, 10 reps.) No increasing
Lat pulldowns (10, 8, 6 reps. Increase by 10 pounds each set.)
Cross-body cable raises (10, 8, 6 reps. Increase by 5 pounds each set.)
Upright Rows (10, 8, 6 reps. Increase by 5 pounds each set.)
Machine seated rows (10, 8, 6 reps. Increase by 10 pounds each set.)
Shoulder shrugs (10, 8, 6 reps. Increase by 45 pounds each set.)
DAY 4 - Chest and Triceps
Do the same exercises as day 1, except replace incline bench press with decline bench press.
DAY 5 - Arms and Legs
Do the same exercises as day 2 except replace leg press with squats.
DAYS 6 and 7 - REST AND PARTY (HA HA)
And also after about 1-2 months of the chest and some of the leg, arm, and shoulder exercises, a switch to dumbbells would be a good idea so your body is not accustomed to the exercises and you stop gaining weight. Well, that is my workout so please feel free to comment or suggest anything.
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