Workout

Work outs should be rotated every few months.  You don’t want your body to get accustom to any particular rutine.  Here is more or less my rules:

  • Work out 2 muscle groups a day. Work out should not be longer than 45 mins.
  • Cardio 3 times a week for 30-45 min
  • Work out abdominals every other day or every day if you want to rotate (upper then lowers) (optional)
  • I don’t do any direct work for biceps, triceps or forearms.  No curls, pulldowns, tricep extenstion, ext
  • Stretch between sets and reps
  • 5 to 10 min cardio warm up before

I alternate between these two:

Workout 1 
  • Minimum 3-4 exercises per muscle group, 4-5 sets per exercise, 8 to 18 repetitions per set
  • Begin light weight higher rep to high weight low reps. Ex:
    • 135 lbs x 18
    • 155 lbs x 16
    • 175 lbs x 12
    • 195 lbs x 8
  • 30 to 45 seconds between sets and exercises
 Workout 2
  • Minimum 3 complex exercises (Bench, cleans, squats, deadlifts, dips, pull-ups,etc), 4-5 sets per exercise,  a warm up on first exersize then no more than 5 reps per set
  • ~ 12 rep warm-up then heaviest weight no more than 5 reps…even partial reps are ok. Ex:
    • 135 lbs x 12
    • 225 lbs x 5
    • 245 lbs x 5
    • 275 lbs x 3
    • 295 lbs x1
  • I don’t go to failure when I work out this way.
  • ~2 minutes rest between sets and exercises

 

  • Massage and stretching can help recovery…yo D…so does yoga
  • Drink high carb drink after workout (2:1 ratio carb to protein)…Low fat!

There you go…Feel free to ask anything or add. When you want to take it to the next level there are a few sites you can get plenty of info from.

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