Sorry this is a little late, things are a little crazy right now so this is gonna be simple and sweet.
warm-up 5 minutes on the row machine
Bench Press (The old standard)
- 4 sets 8-12 reps
Bent Over Barbell Row (mind you keep the correct back position)
- 4 sets 8-12 reps
Butterfly (machine flys shown here but you could also do dumbbell)
- 3 set 10-14 reps
Reverse fly
- 3 sets 10-14 reps
Dips
- 2 sets till failure
Pull-ups
- 2 sets till failure
Ok, this one is gonna hurt. But just grit your teeth and don't give up!
5 min warm-up on the elliptical
Clean and Press (careful not to go to heavy on these)
- 4 sets of 8-12 reps each (if you're a little newer at this then use a lighter weight and shoot for higher reps)
This is a kind of ridiculous exercise I made up that because I seem to enjoy inflicting pain on the body. I haven't thought of a name for it yet but it's basically two kettle bell exercises combined into one.
first do a Extended Range One-Arm Kettlebell Floor Press and from the end of this movement go into a Kettlebell Turkish Get-Up either squat or lunge style (whichever is more comfortable)
- 4 sets of 8-12 reps
Dumbbell Push-Up Row (scroll to the bottom of link for exercise)
- 2 sets till failure (and failure means you even if the girl in the photo (Jessica Biel) says she'll hump you brains out if you do one more rep... it wouldn't matter cause you just can't move)
Quick note: Always do a warm up set with about 1/2 weight and rest no more than 60-90 seconds between sets. Remember if you have the conditioning do an active rest.
Well that's it guys. hope you all survived! Eat lots of protien and get lots of rest!
Busy day at the office today but here's a quick something to grab the attention of new people and maybe offer a little motivation. Ladies, you may never have an ass like Vida Guerra but keep working those squats and it'll eventually be enough to turn heads. Guys, work hard enough and you may eventually score with a hot chick!
Ok, here it is. We're focus on lower body today so have at it.
5 minute Warm-up - Jump Rope
Squats (Do basic squats with either a barbell or dumbbells)
- 4 sets of 8-12 reps each
Lunges (If you're feeling motivated I like to do a bicep curl while lunging or a tricep extension)
- 4 sets of 8-12 reps (if you're curling or doing tricep extensions I recommend alternated sets i.e., one set of lunges while bicep curling, one set of lunges with tricep extensions, then one set with biceps etc...)
Wall Sit (If you're a little more experienced put a stability ball between your back and the wall. This will cause more stress on stabilizer muscles. If your really good hold a dumbbell too.)
- 2 sets hold as long as possible
And there you have it! You should finish the workout in about 45min. If you have extra time I'd say run or bike you maniac. Try to utilize an active rest between exercises by doing some form of core training (sit-ups and the like). We'll get more into this part at a later date.
Questions and comments welcomed. =)
Just a quick preview of what to expect for workouts this week. Day 1 will be an upper body workout, Day 2 will be a full body with a bit of focus on some of the smaller muscle groups (biceps, triceps etc...), and Day 3 will focus on the lower body.
A Quick Tip:
A normal 3 day split means that you work out every other day for 5 days (i.e Monday Wednesday, Friday) and then take two full rest days (typically Saturday and Sunday).
Ok that's it for now. Tune in tomorrow for the first workout routine
This is actually my first attempt at any sort of blogging or web posting so I guess I'll start by introducing myself and my idea.
I'm actually a software developer who works some pretty hectic 10 hour days. Yet I've always managed to find time to do what i find most rewarding. Which is just about any physical activity that is going to keep me fit. Whether it be weightlifting, cycling, running, swimming, or my new favorite mixed martial art training training.
I'm making this blog because i feel that some of the hardest parts about working out are how foreign it feels when you first begin or how boring it gets after you've been doing it for a long time. I feel as though the system I've now adapted is something that works great for me and will hopefully work great for whoever reads this.
Basically I try and do a different routine every time I workout. This not only keeps your body guessing and prevents adaptation to a particular routine but it helps keep things interesting. So to the point what I will be doing is posting 3 workouts a week before i do them so hopefully you can read them and do them too and then give me your feedback and thoughts.
Well that's it for now... I think it's getting a little lengthy for a first blog entry. More to come soon...
