It seems that everybody wants to train with a routine that offers the maximum amount of return for time and energy spent. Welcome to my favourite routine that can do just that!
If people like this I am willing to write more on musical motivation, suntanning, diet, how to prevent injuries and more tips ect. Let me know! Do not make the mistake that more is better more people have gained more muscle on abbreviated weight programs than on any other system. Without futher ado.
Warm-Up
As a warmup you should drink a cup of water an hour before your schedualed workout. If you are looking to loose some weight as well as gain lean muscle I suggest jogging prior to your workout. Even if it is a couple times around the block you want to get your heart rate up before lifting weights. If you do not jog, stretch out at this time (while drinking the water).
*Note limit static stretching if your looking to gain a lot of muscle.
Around 10 minutes prior to workout do one minute of rope jumping (increasing the time and speed each workout) to a point were you can get your heart rate up without over-exhausting yourself. I also have a punching bag and find it beneficial to throw my fists at it for a minute or two. Watch that you don't hurt your wrists if your new to punching bags!
*Note you should always perform a warmup set of low weights to warm up your muscles before pushing them to the limit.
1st Exercise - Bench Press
[Overall pectoral area, 5-15 reps / set, 4 sets]
[Every three workouts do fly's 10-12 reps / set, 4 sets]
Where you lower the bar will be where the exersise is felt the most. If the bar feels awkward or if you are loosing balance, decrease the weight and slow down. Also do not let the bar fall to your chest it is important to lower the bar in 3-4 seconds and push up in 1-2. You should be breathing in when the bar lowers and exhaling when you push the bar up. This applies to all exersises.
When you do your fly's you should be bending you arms and holding them in a cast like position careful not to let them move to much to avoid injury.
Both exercises should be performed on a flat bench.
2nd Exersise - Single Arm Dumbbell Rowing & Lat Pull Down
[Total lat exercise 10-12 reps/set, 2 sets]
[Total lat exercise 8-10 reps/set, 2 sets]
Rowing eliminates lower back strain and injury which is why it is favoured by many bodybuilders of today. Try hard to lower it to near the ground and bring it up near the midsection. Check this link to see how it is performed
http://www.building-muscle101.com/im...le-arm-row.jpg
*Note take your time this exercise may require your triceps or deltoids to be worked up before you can move to a high enough weight for your back to feel the strain. You have to judge this yourself.
Pull down's have to be performed on a lat machine. Take a wide overgrip of the bar and pull down to your chest on a slight angle. Be careful not to strain the lower back.
3rd Exercise - Standing Calf Raise & Lower Back Raise
[4 sets of each, 10-20 reps for calf & 12-15 reps for back]
For your calfs you have to stand on something that is above the floors level so that half of your foot can hang off the side while the other half supports you. You should be holding weight in your hands (I prefer dumbells). You can perform this exercise a little faster than others depending on how much weight you are holding. If you are looking for size rather than endurance you should slow down and use heavier weights and vice versa. Rise up and down on your toes without excessive knee bending and without bouncing at the bottom of the movement.
For your back in between your calf raises get down on the floor on your chest and do a superman. You can either keep your hands at the sides of your head or out in front remember to keep your back and legs on the ground and not to move them at all. Don't strain your back by going up too high though!
*Note a break should be taken between sets depending on how exhausting the exercise is (20 - 100 seconds or even more)
Exercise 4 - Barbell Curl & Seated Dumbell Curl
[6-12 reps / set, 3 sets each]
Barbell Curl
http://www.building-muscle101.com/im...rbell_curl.jpg
Considered the king of bicep builders. Do the first 6-8 repetitions in a strict style and finish off the next 3-4 with a cheating or swinging motion. Watch the lower back when swinging you may also want to wear a weightlifting belt to prevent lower back strain.
Seated Curl
http://www.building-muscle101.com/im...ate_curl_2.jpg
Curl both dumbells simultaneously. I also tense the bicep muscles when the dumbell reaches the shoulder area. This is just a way of pumping up intensity and is up to you if you choose to do it or not.
*Note you may take longer than normal wait times during these exercises, that is normal!
Exercise 5 - Pressdowns on Lat Machine[Overall tricep area 10-13 reps / set, 4 sets]
During this exercise it's important to keep your elbows near your side and not move them very much. Also try to keep your wrists straight (in line with your arm) and if you can't do this your doing too heavy a weight.
http://www.exercisegoals.com/images/...pressdown1.jpg
If you feel your not getting a good enough tricep workout look up others this is just what I use.
*Note while weightlifting try to flex or focus on the area you are trying to work on (to a ceartain extent). You
will achieve greater results if you focus on the area more.
Exercise 6 - Special Sit Up's
[Abdominals approx. 20 reps / set, 4-5 sets]
For this exercise lay down on a flat bench with both hands 2 inches from your chest holding a dumbell. You should keep your legs hanging over the end of the bench and keep yourself in place using your legs. If the amount of reps isn't enough for you, you must either increase the weight or do more reps. Twist from side to side if you wish sometimes I just twist a little bit during each exercise.
*Note a layer of fat will always show on top of your abs. It is best never to allow fat to accumulate so the abs become memories. You can also never change the shape or evenness of your abs. If they don't line up quite right thank your genes and get over it.
Exercise 7 - Arnold Press & Alternate Dumbell Front Raise
[Side and front deltoid (shoulder) 10-15 reps / set AP 3 sets ADFR 2 sets]
Begin by holding a pair of dumbells as you would at the top of a curl. Press them upwards while rotating the thumbs inward. Do not lock your arms at the conclusion of the press. Do not pause. Here's a photo-demo.
http://www.weight-lifting-workout-ro...nold-press.jpg
The exercise should be smooth!
For the next shoulder exercise hold a pair of dumbells in a standing position. Raise one hand forward until well above your eyeline. Then lower and raise with the other hand. Continue this see-saw motion with no pause. Do not lift both weights at the same time this will cause your torso to adjust and negate some stress on the lower back.
http://www.building-muscle10.com/ima...bell_raise.jpg
And that is pretty much it!
In conclusion I would like to say that I would add in another leg excersise if you do not do cardio exersise regularly (I run, play basketball and hockey). You can also add in exercises as your ability get's better.
Don't lift more weight than you think you can! Avoid injury at all costs. It will make you slow or stop your workouts and can be detrimental in the long run! It's better to stop your exersise early then to push yourself and get injured (when you start out).
I suggest listening to music that pumps you up while lifting.
I suggest drinking water while working out.
All reps and sets should be tailored to the amount of weight you are lifting and what stage of bodybuilding you are at.
I highly suggest working out with a partner with similar ability or higher than you. They will push you. I used to workout by myself but recently switched and find I like the change better. You don't have to keep a conversation but they can also keep you company!
PROPER FORM IS VITAL WHEN LIFTING!
Thanks for reading let me know if you think I should change anything.
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