Workout Plan
I do a variety of different workouts depending on the particular goal.
Generally for me I do the following:
For mass: 5-8 reps
For strength: 1-3 reps
For definition: 12-15 reps
(On occasion I like doing a 100 rep workout, working a particular muscle group with as many sets till I hit 100 reps, which helps me to increase circulation and provides a great pump to the muscles)
Form is very important, not just to work the intended muscle group, but to prevent injury. It’s best knowing the correct form first then work on how much weight you can lift. As you get more experienced, you can change up the rep ranges and do more advanced lifting techniques.
I think it’s important to listen to your body and react according to how you feel during your workout. For example, certain days I feel like going heavy and go for a strength building workout.
I don’t stretch before lifting; instead I warm up with a couple lighter sets. I like to keep the muscles taught before and during the workout, and only stretching afterwards.
Below is a typical workout routine:
Monday
Chest
Flat dumbbell bench 3 x 5-8
Incline dumbbell bench 3 x 5-8
Weighted dips 3 x 5-8
Dumbbell flyes 3 x 8-10
Shoulders
Dumbbell shoulder press 3 x 5-8
Lateral raises 3 x 5-8
Triceps - optional if they are not exhausted at this point
Tricep kickbacks 3 x 10 or
Overhead tricep 3 x 10
Abs
Crunches 4 x as many as I can do
Leg raises 4 x 10-15
--------------------------------
Tuesday
Back
Wide grip pullups 4 x as many as I can do
Dumbbell rows 3 x 5-8
Reverse flyes 3 x 10
Dumbbell shrugs 3 x 10-12
Biceps
Dumbbell curls 3 x 10
Hammer curls 3 x 10 or
Seated dumbbell curls 3 x 10
-------------------------------
Wednesday
Legs
Dumbbell squats 4x10
Deadlifts 4 x 10
Calf raises 4 x 12
Abs
Crunches 4 x as many as I can do
Stomach vacuum holding for 10 seconds, done throughout the day.
Leg raises 4 x 10-15
Cardio is in the form of walking. For me I stay motivated doing low impact cardio and I am less prone to injury. I do on occasion like to go for a mile long jog, this depends on whether or not I'm trying to lose weight or not. My body seems to respond well to jogging/running so I limit it if am trying to gain weight.
Generally for me I do the following:
For mass: 5-8 reps
For strength: 1-3 reps
For definition: 12-15 reps
(On occasion I like doing a 100 rep workout, working a particular muscle group with as many sets till I hit 100 reps, which helps me to increase circulation and provides a great pump to the muscles)
Form is very important, not just to work the intended muscle group, but to prevent injury. It’s best knowing the correct form first then work on how much weight you can lift. As you get more experienced, you can change up the rep ranges and do more advanced lifting techniques.
I think it’s important to listen to your body and react according to how you feel during your workout. For example, certain days I feel like going heavy and go for a strength building workout.
I don’t stretch before lifting; instead I warm up with a couple lighter sets. I like to keep the muscles taught before and during the workout, and only stretching afterwards.
Below is a typical workout routine:
Monday
Chest
Flat dumbbell bench 3 x 5-8
Incline dumbbell bench 3 x 5-8
Weighted dips 3 x 5-8
Dumbbell flyes 3 x 8-10
Shoulders
Dumbbell shoulder press 3 x 5-8
Lateral raises 3 x 5-8
Triceps - optional if they are not exhausted at this point
Tricep kickbacks 3 x 10 or
Overhead tricep 3 x 10
Abs
Crunches 4 x as many as I can do
Leg raises 4 x 10-15
--------------------------------
Tuesday
Back
Wide grip pullups 4 x as many as I can do
Dumbbell rows 3 x 5-8
Reverse flyes 3 x 10
Dumbbell shrugs 3 x 10-12
Biceps
Dumbbell curls 3 x 10
Hammer curls 3 x 10 or
Seated dumbbell curls 3 x 10
-------------------------------
Wednesday
Legs
Dumbbell squats 4x10
Deadlifts 4 x 10
Calf raises 4 x 12
Abs
Crunches 4 x as many as I can do
Stomach vacuum holding for 10 seconds, done throughout the day.
Leg raises 4 x 10-15
Cardio is in the form of walking. For me I stay motivated doing low impact cardio and I am less prone to injury. I do on occasion like to go for a mile long jog, this depends on whether or not I'm trying to lose weight or not. My body seems to respond well to jogging/running so I limit it if am trying to gain weight.
