Workout question?!?!??!?!?!?!?!?!


Question:

Workout question?!?!??!?!?!?!?!?

I'm wondering if my workout will have the results I want, is this a good one?

MONDAY
CHEST – Push-ups (Wide) – 15 per set – 2 sets

Bench Press – 15 per set – 3 sets

Sit-ups – 20 per set – 3 sets

Sit-up and hold – 20 seconds per set – 3 sets

TUESDAY
LEGS – Leg-ups – 25 per set – 3 sets

Leap Frog – 15 per set – 3 sets

Leg-lifts – 15 per set – 3 sets


WEDNESDAY
BACK – One arm dumbbell row – 25 per set – 3 sets

Bent-over back-compressions – 15 per set – 3 sets

Bent Over Two-Dumbbell Row With Palms-In – 20 per set – 3 sets


THURSDAY
SHOULDERS – Arm-ups – 15 per set – 3 sets

Arm circles – 20 per set – 3 sets

Forward arm-ups – 15 per set – 3 sets

Bradford/Rocky Presses – 15 per set – 2 sets

FRIDAY
ARMS – Arm-curls – 25 per set – 3 sets

Push-ups –10 per set – 2 sets

Concentration curls – 25 per set – 3 sets

Additional Details

2 weeks ago
I want to build up muscle, not to lose fat, i am very skinny and am trying just to look better

2 weeks ago
Both answers were very good I will just choose a random best answer...but both were very good, thanx!


Answers:

I suppose it depends on the results you want. If you are after bigger, stronger muscles, not really. You are doing more aerobics than working out.
follow this guide line and slow down on the working out...you are doing too much of it, and not enough of it at the same time:
EVERY set has to be to failure, best if failure occurs within 12-15 reps. Do ONLY two sets...adjust the wieghts to fill the said parameters:
Monday: Chest: Bench press, Inclined bench press, horizontal flies, move into shoulders, do overhead presses, and lateral flies. Triceps: do 3 tricep excercises, two sets of 12-15 reps, each set to failure. do stomach crunchs and leg lifts to finish off workout...should be able to do this in about 1 hour.
Wed: Back...Wide grip chin up, 2 sets to failure...12-15 reps..If you can do more, then place weights on ankels and do....remember, 12-15 reps per set.TO FAILURE
Rows...dumbell rows, 2 sets, 12-15 reps to failure..adjust weight accordingly. Lay face down on bench, do dumbell flies lifting ...like flapping your wings in a prone position....2 sets to failure. finish off with 3 bicep excercises, 2 sets each, 12-15 reps with weight adjusted accordingly, to failure. do regular curls, hammer curls, and twist curls.
fininsh off with stomach crunches and leg lifts
Friday: Legs...weight deep knee bends , 12 -15 reps, 2 sets.
Weighted lunges. 2 sets, 12-15 reps per set. Leg curls if you have the equipment...leg lifts if you have the equipment . finish off with stomach crunches and leg lifts (weighted if necessary.) ON ALL excercises, do perfect form, wieght is not the game here, failure and perfect form are. Take twice as long on the negative side of the exercise as the positive.
sat/Sunday NO WORKING OUT>
If you do as above, you will develop very quickly. Only by taking muscles to failure do they actually grow. What you are doing now is making them balloon with blood, but not really increasing streght or size. As soon as you stop, you deflate.
good luck




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