Currently, the following are my exercises that I am currently doing at the gym. You will notice that I have cut cardio out of my regiment at the moment, due to a few reasons. The first is the fact that I want to take some of the weight that I gained and turn it to muscle. I have heard how so many people have to bulk up and gain weight to increase the size of their muscle, are really do not want to get all that bulky myself. The picture of the group icon is my ideal for my own build. I have a smaller bone structure, so anything too bulky looks weird on me. The other reason, which ties into the first is the fact that I am also on a diet at this point. I am controlling my calories and making sure to intake more protein than fat or carbs. I am by no means, on a South Beach or Adkins diet right now, but just making sure I am taking in enough protein to help muscle growth and development.
Work Out for Monday, Wednesday, and Friday:
Chest
Butterfly Press: 2 sets, 10 reps currently at 90 lbs.
Pull Over: 2 sets, 10 reps currently at 80 lbs.
Bench Press: 2 sets, 10 reps currently at 60 lbs.*
Incline Bench: 2 sets, 10 reps currently at 70 lbs.*
Decline Bench: 2 sets, 10 reps currently at 60 lbs.*
Neck
Face Down Plate Raise: 2 sets, 10 reps currently at 15 lbs.*
Face Up Plate Raise: 2 sets, 10 reps currently at 15 lbs.*
Traps
Dumbbell Shrugs: 2 sets, 10 reps currently at 60 lbs.*
Standing Dumbbell Row: 2 sets, 10 reps currently at 35 lbs.*
Shoulders
Front Dumbbell Raise: 2 sets, 10 reps currently at 12 lbs.*
Seated Dumbbell Press: 2 sets, 10 reps currently at 12 lbs.*
Standing Lateral Raise: 2 sets, 10 reps currently at 70 lbs.
Triceps
Pushdowns: 2 sets, 10 reps currently at 80 lbs.
Tricep Machine: 2 sets, 10 reps currently at 70 lbs.
Biceps
Preacher Curl Machine: 2 sets, 10 reps currently at 70 lbs.
Dumbbell Alternating Curls: 2 sets, 10 reps currently at 20 lbs.*
Hammer Curl: 2 sets, 10 reps currently at 30 lbs.*
Forearms
Standing Reverse Dumbbell Curl: 2 sets, 10 reps currently at 20 lbs.*
Wrist Roller: 2 sets, 10 reps currently at 15 lbs.*
Wrist Curls: 2 sets, 10 reps currently at 15 lbs.*
Abs
Ab Crunch Machine: 2 sets, 10 reps currently at 110 lbs.
Dumbbell Side Bend: 2 sets, 10 reps currently at 30 lbs.*
Hip Raises on Parallel Bars: 2 sets, 10 reps*
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Comments: 21
Remember, it's not the amount of weight you're lifting, it's all about HOW you are doing each specific excersize. If you want more definition you need to add some cardio and lift lighter weights faster in a circuit-training manner. That means while you rest one body part you are working on another. Go quickly from one machine/weight to another. Use full range-of motion w weights and focus on the release as well as the uptake of the weight. So, for example, when doing a curl:
- completely isolate that one body part, the bicep.
- make sure only the bicep moves, not the entire arm or the body.
- If you're body is doing a rocking type of motion when doing a curl you are not doing it right. That's one of the most common mistakes I see men do all the time.
- hold the weight down and lift - only using the bicep - lower the same way.
I really urge you to add some cardio too. CV will help lower you body fat and help create lean muscle. If you train quickly - and mindfully - you will get yr heart rate up without even trying hard.
Good Luck!
Following your next workout on Friday, you should rest your upper-body muscles until the following Wednesday.
While you are resting your upper body muscles, consider getting in some lower-body workouts. If you neglect your lower body, you are going to look pretty darn funny ripped above the waist and flabby below.
I agree with Digital: Cardio is absolutely essential. Carido will not impede your progress on a weight training plan. In fact, it'll help.
Here's a link to some great weight training information:
http://bodyforlife.com/exercise/weighttraining.asp
I really appreciate the article. It's always neat to see how others train.
A couple of problems that I see right off the bat: where is the lower body? Way too many guys hit the gym and completely neglect their legs. I mean, all guys want a big chest and nice bi's, but if you're serious about total body fitness, then legs should be just as important.
Next, I'll be honest with you...as far as your concerns about "how long to rest", I kinda feel like (and I'm guilty of this too) that most people use this as an excuse to put together half-assed workouts. I've been down the road of "yeah, I'm not going to go to the gym today...it's probably best anyway, because my body needs rest."
Yes, it is true that you can overtrain muscles. And, yes, it is also true that your body needs a chance to recover, but just rememember: athletes (whether professional, collegiate, or whatever) train for hours each day. A fifty to sixty minute daily workout shouldn't be too much to expect from yourself. Unless you're training VERY heavy, a 48-hour recovery time is plenty. Just make sure to keep approaching your protein intake the way you have been; consume lots of protein during your anabolic state.
My two cents...
1. I am a type 2 diabetic
2. Im on a 1800 calorie a day type 2 diabetic diet(consists mainly of ie:breakfast 2 starches,1 fruit & 1 milk
Lunch 2starch, 3meat etc etc etc...
so ive been on this diet for about 6 weeks or so. mY weight was 268 lbs Im also 6ft and big boned. So far through diet and excercise Ive lost 22 lbs and went from a 44 waist to a 38 so far. Ive also been working out at the local Y for about 6 weeks. I was really discouraged however because I was working out and using the treadmill workout 1hr & treadmill 30 mins(burning 200 + calories, 1.2 miles @ 3.0 miles per hr @ a incline of about a 6)but I wasnt loosing the lbs. I felt I should be loosing,Then I finally realized that muscle weighs mor than fat so maybe thats why Im not seeing so many lbs just inches.
My goal is to tone up and strenthen some damaged muscles from Pro wrestling years ago.
My workout:
what I consider to be lower weights, 5 sets & 10 reps
Ie: monday; pulling exercises such as preacher curls etc...
weds. pushing excercises : incline bench, tricepts,upper back excercise etc..
some times I go on mon,weds,thurs,fri,sunday. Is that to many days of excersing for wanting to tone up the muscles. I am taking this very seriously because its my health and it also fels good.Im eating very little fat content foods low or no sugar etc.. sugar is now dropping to low cause the excersing also is burning sugar which is good for me except it drops to low sometimes. my ? is why is it Im feeling the results of the weight training but not seeing it ? confused yet ? also every week I up my lbs. by 10 lbs or so, for a whole week I also do ab excer. every workout and the cardio after the workout.does it take longer to tone and build muscle using do lots of reps or what ? Remember Im also repairing damaged muscle.
please help or am I doing the right thing ?
hi my name is will im a noobie when it comes to working out. all i have is a 30lbs dumbbell and a abe lounge. my ? i have a slinder build w/ lean mucle structure, im wanting to know what kind off work out do you recomend w/ what i got to difine my upper body. and how can i keep my self in the habbit of doing it i feel as if i dont have the energy for it. thanks for your in put. will
As far as the weight loss competition goes... Consistent cardio, strength training, and calorie restriction - day after day until you reach your goal. Start by decreasing your caloric intake by 500 a day. I also recommend recording everything you eat, everyday.
Good luck!