For those who go to the GYM often?!
Question: For those who go to the GYM often!?
which schedule is best for working out!?
Im not tryin to be huge, just a beach body, tone, cut, muscular
(1)
Mon = chest
Tues = bicep, triceps
Wed = shoulders
Thurs = back
Fri = legs
(2)
Mon = chest, triceps
Tues = run, abs
Wed = lat, bicep
Thu = run, abs
Fri = legs, shoulders
(3)
Mon = shoulder, abs
Tues = chest, tri
Wed = legs
Thurs = back, bi
please, fine tune my schedule and change it if you feel needed!.
Thank you in advance
Www@Answer-Health@Com
Im not tryin to be huge, just a beach body, tone, cut, muscular
(1)
Mon = chest
Tues = bicep, triceps
Wed = shoulders
Thurs = back
Fri = legs
(2)
Mon = chest, triceps
Tues = run, abs
Wed = lat, bicep
Thu = run, abs
Fri = legs, shoulders
(3)
Mon = shoulder, abs
Tues = chest, tri
Wed = legs
Thurs = back, bi
please, fine tune my schedule and change it if you feel needed!.
Thank you in advance
Www@Answer-Health@Com
Answers:
My work out usually takes about 2 hours, including carido, foot quickness, and sauna time!.
Anyway my schedule is as follows:
Day 1:
Chest
Bench
Incline
Decline
Cable cross over
dumbell fly
machine fly
Tricep
Pull downs
reverse pulls (like your doing a bicep curl, but push down)
dips
machine tricep press
over the shoulder press
Day 2:
Bicep
single arm standing curls
hammer curls (never turn the wrists)
cable curls
concentration curls
Wrist curls
machine curls
Shoulders
Military press
lateral raises
front raises w/ bar
Shrugs (AWESOME)
Standing row
Behind neck press (only if I have energy left)
Day 3:
Legs
Lunges
Squats
Calf raises (either free weight machine, or dumbells)
hamstring machine
leg extension
leg press
Back
Reverse sit ups
reverse row
isolated reverse row on bench
reverse cable cross
Cardio:
20+ (probably a lot more for your goal) minutes on an eliptical, or any form of running
Abs:
20 SLOW curls (only shoulder blades off mat)
20 lying leg extensions (great for lower abs)
20 forward and reverse bicycles
20 reaches (curl with arms reaching between legs)
20 side crucnhes, each side!.
Jump rope (not needed, but it works on quickness for my basketball, and great cardio)
20 deep jumps
20 quick
20 left foot
20 right foot
X3
all weight excersises are to be done in 3 sets of 10!. For your goal of being ripped and not huge, I suggest doing lighter weight, with quicker reps, and bumping up the abs and cardio!. I use this to get huge, so i go slow!.
Also, I suggest hitting a sauna if your gym has one, it has amazing benefits, as all sweat does!.
Any questions about exercises, feel free to ask and I'll try to explain!.
Www@Answer-Health@Com
Anyway my schedule is as follows:
Day 1:
Chest
Bench
Incline
Decline
Cable cross over
dumbell fly
machine fly
Tricep
Pull downs
reverse pulls (like your doing a bicep curl, but push down)
dips
machine tricep press
over the shoulder press
Day 2:
Bicep
single arm standing curls
hammer curls (never turn the wrists)
cable curls
concentration curls
Wrist curls
machine curls
Shoulders
Military press
lateral raises
front raises w/ bar
Shrugs (AWESOME)
Standing row
Behind neck press (only if I have energy left)
Day 3:
Legs
Lunges
Squats
Calf raises (either free weight machine, or dumbells)
hamstring machine
leg extension
leg press
Back
Reverse sit ups
reverse row
isolated reverse row on bench
reverse cable cross
Cardio:
20+ (probably a lot more for your goal) minutes on an eliptical, or any form of running
Abs:
20 SLOW curls (only shoulder blades off mat)
20 lying leg extensions (great for lower abs)
20 forward and reverse bicycles
20 reaches (curl with arms reaching between legs)
20 side crucnhes, each side!.
Jump rope (not needed, but it works on quickness for my basketball, and great cardio)
20 deep jumps
20 quick
20 left foot
20 right foot
X3
all weight excersises are to be done in 3 sets of 10!. For your goal of being ripped and not huge, I suggest doing lighter weight, with quicker reps, and bumping up the abs and cardio!. I use this to get huge, so i go slow!.
Also, I suggest hitting a sauna if your gym has one, it has amazing benefits, as all sweat does!.
Any questions about exercises, feel free to ask and I'll try to explain!.
Www@Answer-Health@Com
I'd work in more cardio!. It helps burn fat and keeps you trim!. Other than that, any of them should workWww@Answer-Health@Com