NO PAIN GAIN - STARTING YOUR WORKOUT or FIRST-TIMERS
weight lifting without killing your self or your motivation. Weight lifting for fitness...not vanity.
Date: 3/5/2006 8:44:20 PM ( 15 y ) ... viewed 3321 times
If you've ever reqretted stopping your workout program for an extended period of time, you'll appreciate this. If you've ever started a workout program only to stop after a week or two, you will also appreciate this. If start too heavy, to quickly in the gym, your body will not be able to keep up and you will be in for the most uncomfortable couple of weeks you've had in a while. So for those of you who do want to get to the gym and want to do it without the pain of overextending yourself, listen up!
Weightlifting for fitness - PHASE 1
Day 1. Take all of your body measurements (flexed and relaxed). This includes the largest perimeter around the calves, thighs, waist, chest and biceps.
Day 2. Begin Full body circuit program. Choose one exercise for each body part. If you want to focus on a body part, choose 2-3 if you want. You only get to do this for one body part. (It's my program so I get to make up the rules). The only thing you will do on day 2 is to find a weight you can EASILY lift for 10 reps for each of the exercises. Here are the exercises I chose (notice they cover all the major body parts):
Donkey Calf Machine (calves)
Squat Machine (quads)
Leg Extensions (quads)
Leg Curls (hamstrings)
Hammer Strength Incline Bench Press (upper chest)
Hammer Strength Regular Bench Press (mid chest)
Hammer Strength Wide Bench Press (mid chest)
Hammer Strength Decline Bench Press (low chest)
Hammer Strength Pull Downs (lats)
Hammer Strength Rows (lats)
Hammer Strength Military Press (shoulders)
Seated inclined dumbell curls (biceps)
Standing pulley pushdowns (triceps)
Day 3: Do each exercise for 10 reps using the weight you determined would be easy to do. You will get through this program easily in less than a half hour and should not experience too much discomfort either when you do this or the subsequent recovery days.
Day 4: REST
Day 5: Add 10% to each of the weights you used on Day3 (round to the nearest weight that you can load on the bars. this is typically 5 or 10 pounds). Go through the routine again.
Day 6: REST
Day 7: Add 10% to each of the weights you used on Day 5 and go through the routine with these new weights.
The idea is to continue this program until you reach a plateau. Any exercise that plateaus will move on to phase two. Stay tuned.
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