if you want any gym supplement or any guidance mail to gymguidegurgaon@gmail.com
At Lower rates than market
FREQUENTLY ASKED QUESTIONS : FITNESS &
NUTRITIONS
Q:What are the main benefits of
exercising?
A:Believe it or not but exercising has many
benefits.
• improve overall flexibility
• decrease stress levels
• improve cardiovascular fitness
• increase lung capacity
• reduce blood pressure
• increase metabolism
• reduce body weight and overall body fat percentage
• reduce resting heart rate
• reduce cholesterol levels
• help regulate sleeping patterns
• increase muscular strength
• improve muscular endurance
• delay the onset of osteoporosis using bodyweight exercises
• reduces the risk of heart disease
• strengthens the immune system
As you can see there are quite a number of benefits and it’s no
wonder why so many people are taking part in regular exercise,
whether it’s a run in the park, an aerobic class to music, a team
sport or a gym strength training workout.
The good thing is that no matter what age you are, it's never too
late to start exercising!
Q:How often should I
exercise?
A:This really depends on an individual's current
fitness level, the time he or she has available each week as well
as the goals they have and what they want to achieve by
exercising.
For those who haven’t been
exercising for a while they should aim for two or three times a
week for at least 20 minutes, preferably more. Once your fitness
level improves, you can then increase the frequency of exercise
sessions or their duration, which will help you to improve
further.
For general conditioning and weight
management, the guidelines recommend 20-60 minutes in
duration for aerobic exercise.
If you're aim is to stay healthy,
moderate intensity cardio of 30 minutes a day five days a week, or
20 minutes of vigorous, intense cardio, three days a
week.
Add on top of that two-three
nonconsecutive strength-training days a week. It is important to
build up gradually and to have a rest day once a week. For
those who are new to exercising or getting back into it after a
long break, make sure to have a rest day after each
workout.
Q:What is muscle
confusion?
A:The aim of muscle confusion is to confuse the
muscles so that you can avoid plateaus and keep getting results. To
achieve this, you need to keep your body guessing by changing your
routine.
The principle is simple; never let your muscles develop a memory.
Your body can adapt pretty quickly and when it does, it essentially
becomes more efficient. Muscles will respond much better to
resistance they are not used to. Changing your workout on a
regular basis forces the body to work harder. The key is to keep
your muscles struggling with the workout. By doing this you will be
burning more calories and building more lean muscle.
By cycling your training program, every 4 weeks, your muscles do
not have the chance to get used to the exercises. There are a
variety of ways to change your workout. One way is to change the
speed at which you do each exercise. So instead of doing controlled
movements using specific tempos such as 2-0-1, with 2 seconds to
complete the move, pause at zero then return to the start in 1
second, perform the exercise as fast as possible using full range
of motion. Use lighter weights or bodyweight exercises are best for
this.
Technique can also switch things up. This doesn't have to be a
major change for your body to notice a difference. Using pushups as
an example, you can put your hands further apart or put closer
together. This can also be done with squats using a wider
stance, with your feet flared out.
There are a variety of exercises that work each muscle group so
don't be afraid to change this every four weeks. You can perform
these by using free weights, resistance machines, resistance bands
or your own bodyweight. Don't forget that you can vary the
repetitions and sets you use.
Q:Why are REST days from strength training
important?
A:Aerobic exercise
can and should be done daily if you are trying to lose weight.
Weight training however is different. Muscles need a day of rest in
between workouts to allow them to rebuild, repair and strengthen
itself in preparation for the next workout
session.
So while you can walk, run, swim,
etc everyday it is best not to train the same muscle groups
everyday. Some people do this by only lifting weights every other
day or some do it by weight training everyday, but focusing on
different parts of the body. For example, arms and upper-body one
day, legs the next.
Having rest days between strength training
workouts allows the body to replenish energy stores and repair
damaged tissues.
Q:Resistance Machines v Free
Weights?
A:Resistance
machines are seen as the safer method. However, incorrect use can
still make them dangerous. If you are new to strength training and
you’re working out by yourself, then machines are the best place to
start. Personal Trainers at the gym can teach you how to use these
machines correctly.
Resistance machines tend to isolate
specific muscles and they do most of the work for you. They keep
the weight stable and assist with control of movement.
Some points to consider before using
resistance machine:
• make sure that the machines are in
working order
• make sure you warm up, mobilize
your joints and stretch
• always make sure that the pin or
key is secure in the stack
• always focus on good
technique
• lift only within your
capabilities
Free weights are known to be better
in terms of strength training as they develop all the stabilizer
muscles which are need in general life. They also allow you to work
out many muscle groups at the same time. Your balance,
co-ordination and core strength will greatly improve as free
weights require you to rely on them in each movement.
Some basic rules to
follow:
• warm up and stretch thoroughly
before attempting any lifts
• make sure there is adequate space
around you before lifting
• concentrate on good
technique
• keep back straight throughout the
whole lifting sequence
• always put free weights away after
use
An advantage free weights have over
resistance machines is they are functional to everyday
activities.
I regards to expense, free weights are
considerably less expensive than resistance machines. It only takes
a little imagination and access to some free weights and you can
complete a full body strength
workout.
Q:What are the tell-tale signs of
dehydration during exercise?
A:Early
symptoms include:
• lacking in energy
• nausea
• feel hot
• fatigue sets in early during exercise
• skin appears flushed and feels cool and clammy
If any of the above occurs, you should stop exercising and drink
between 100-200ml of water or sports drink every 10-15
minutes.
If you have more advanced symptoms such as a bad headache,
dizziness or light-headed, short of breath or appear disorientated
then you should stop exercising, follow the above action of
drinking water or a sports drink and seek professional help.
Q:How can a Personal Trainer help me improve
my fitness?
A:Personal
Trainers have many roles. They are there to provide you with
education, motivation and support as you work towards your goals.
They specialize in numerous areas including GP and exercise
referral, functional training, sports specific, aerobic
conditioning, strength training and speed, quickness and agility
and many more.
Personal Trainers of today are highly skilled in exercise
prescription and can teach a variety of exercises. A session
usually lasts an hour. In between sessions the Personal Trainer
will review and monitor how the prescription is developing and
track and keep records of their client’s progress on a weekly
basis.
In your first session you can expect to go through a number of
tests which will help the Personal Trainer determine your level of
fitness so that they can prescribe the correct training program for
you.
These days you can expect to find Personal Trainer’s offering their
services outside of the gym, whether it’s at their home or yours, a
park or a private studio. So if you find gyms intimidating or
expensive then this is the way to go.
Q:How can I increase my antioxidant
intake?
A:Here are some
tips on increasing your antioxidant
intake:
• spread ½ an avocado on wholegrain
bread/toast as an alternative to butter or margarine. This will add
extra vitamin E and selenium in the wholegrain
• try to use olive oil and rapeseed
oils when cooking and preparing dressings. These are particularly
rich in vitamin E
• try sweet potato, a source of
vitamin A, as an alternative to your usual baked
potatoes
• add berries to your cereal, have
cubed oranges as a snack or try a strawberry smoothie for
breakfast
• add dried fruits such as dried
apricots to your porridge for extra vitamin E
• eat plenty of fresh fruit and
vegetables
• serve zinc rich soya beans as an
alternative side dish, with carrots for extra vitamin
A• grate almonds of brazil nuts on your cereal
for extra vitamin E, selenium and
zinc
Q:How can I increase my
carbohydrate intake?
A:Here are
some tips on increasing your CHO intake:
• increase your intake of fruit and vegetables. This will also
provide you with a good source of vitamins and minerals
• add salad as a side dish to your dinner. This will help improve
nutrient and fibre content as well a lower the GI of the meal
• base your meals that are rich in starchy carbohydrate such as
rice, potatoes, pasta, bread and whole grain cereals
• choose tomato or vegetable based sauces as alternatives to those
high in butter and oil or cream, especially with rice and pasta
dishes
Q:How soon after exercising
should I eat?
A:The
recommended timeframe to eat after exercise is immediately to
within 2 hours after completion of your workout. The quicker you
consume food or drink after a workout, the quicker your body will
recover. If you eat outside this timeframe the rate at which your
body’s ability to convert what you ear or drink to glycogen will
drop. Aim to consume about 1g CHO/Kg BM. The CHO can be in the form
of either liquid of solid format with a high GI value.
Q:How will protein help
me?
A:Including
protein in your diet, such as red meat, poultry, fish, shellfish,
eggs, pulses and nuts, is vital to all our cells as well as our
muscles. It provides the body with roughly ten to 15 per cents of
its dietary energy, and is vital for growth and repair.
Q: I'm interested in quickly getting as
muscular as possible. How many reps should I do for each
exercise?
A: While generalizations are
often misleading, for adding mass to the major body parts the
following ranges seem to work best for most people:
Chest & Back = 8-10 Reps / Set
Arms & Shoulders = 6-12 Reps / Set
Quads & Hamstrings = 8-15 Reps / Set
Calves = 12-20 Reps / Set
Again, as always its important to work variation into your training
program. In particular, try periodically throwing some high rep
training.
Q: Should I do lots of sit-ups to reduce fat
around my middle?
A: You are
ostensibly referring to "spot reduction". There is no such thing as
spot reduction; it does not exist. You cannot exercise a particular
body part and expect to loose fat around that area. Fat is always
lost all over your body, not just in the area that you work.
Sit-ups are also bad for your lower back. Do stomach crunches
instead.
Q: How Much Cardio Should I
Do?
A: That depends on your goal.
If you have more than 8 - 10 kgs to lose and you haven't been
active in a while, doing as much cardio as possible will get you
the quickest results. Although 30 minutes 3 times a week may seem
like a lot, this is maintenance level cardio so aim for 45 minutes
5 times a week. If you've been losing weight at a steady pace doing
a lot of cardio and all of a sudden hit a plateau, your best bet is
to focus on 1 long session of cardio 45-50 minutes and 3 shorter
bouts of high intensity interval cardio per week. If you're in
great shape and your main concern is losing a few pounds of body
fat, your best option is to focus on 3 shorter bouts of high
intensity interval cardio per week plus three or four quick bursts
of active recovery cardio intervals lasting 1-2 minutes. If you're
very skinny and you're trying to put on weight, limit your cardio
to 10-20 minute warm-up sessions before weight training.
Q: Can I Train Abs Every
Day?
A: Your abs
is also a muscle, which needs rest to recover. The earliest you can
train them is on alternate days or 3 times a week.
Q: Do I Have To Workout Every
Day?
A: No, as
long as you're training each body part hard three times a week and
getting at least 4 cardio sessions in per week, you will be able
see gradual results. If you want to see changes quickly, try 6
cardio sessions a week and strength training 4 times a week. Just
be careful not to get carried away and start over training. This
can be counterproductive to your weightloss/fatloss goals.
Q: Should I Cut
Carbs?
A:
If you're asking this question, you're most
likely trying to burn fat and lose weight and the answer is not so
clear-cut. It's not necessary to completely eliminate carbs from
your diet in order to drop weight or lose fat but you do have to
cut back to a level that allows your body to tap into your fat
stores for energy. Part of the problem with cutting carbs all
together is that your body does not burn fat as efficiently without
carbs and your body always turns to your muscle mass first for
energy. Remember that losing muscle mass means you'll be burning
fewer calories, so be careful how much you cut back. Most people
eat well over 200g of carbs a day so try cutting down to about 150g
a day and make sure well over half of that is coming from high
fibre cereal, fruit, and green vegetables. If within two weeks you
don't experience some loss of fat or drop in weight, aim for 100g
of carbs a day and see if that helps. If absolutely necessary cut
down to 75g a day but only for 3 weeks then go back to 100-150g a
day.
Q: Should I Take
Supplements?
A:
No & Yes in that order. It's always a good
idea to try losing weight or dropping fat without the aid of
supplements. If you start by taking supplements first, you teach
your body to rely on these for fat burning and that's not what you
want. Try to stay on track with your diet and exercise program for
about a month before you start supplementing. Once you've primed
your body, start taking fat burners & EFAa (Essential fatty
Acids). The combination of new muscle mass and these two
supplements will really kick your metabolism into high gear. And
don't forget to be patient and focus on short-term goals while
you're waiting for your body to change. It would be great to see
results overnight but it takes time to make changes that will be long
term.
Q: I'm looking to lose some
body fat, what exercise should I do?
A:
The best form of exercise to help lose body fat
is aerobic exercise such as jogging, cycling or swimming whereby
you use large muscle groups at a moderate intensity for a sustained
period of time. Your body uses various fuels during exercise but
after about 10-15 minutes at an intensity below maximum, you start
to burn fatty acids, which yield more ATP for energy production.
Many people believe that the best intensity for fat burning is
around 60-70% of you maximum heart rate, above this you will be
Cardio training or reaching maximum exercise capacity. Click here
to calculate your target heart rate. However, exercise alone,
although beneficial, is generally wasted unless you make
alterations to your diet. You may feel you need to eat more because
you are exercising, but if you are taking in the same amount of
calories in a day as you are burning, then you will not lose body
fat. And indeed if you consume more calories than you use, body fat
will increase. If you are looking to maintain a healthy weight or
lose some body fat, you need a good exercise regime and a good
diet. You may be aware that each gram of fat you eat holds 9
calories, whereas carbohydrates and protein hold 4 calories each.
It would therefore make more sense to reduce your dietary fat
intake rather than your Protein or Carb intake. The problem with
some so-called low fat foods is that they are simply replaced by
lots of simple carbs while still containing a similar calorie
content. Your best bet for losing body fat is a High Protein,
Moderate Carbohydrate, Low Fat diet. Although Carbohydrates contain
similar calories to Protein, excess Carbohydrates in the diet are
easily converted to fat, while it is harder to convert excess
protein to fat.
Q: What are fat loss
supplements?
A:
Fat loss supplements such as Thermocuts are
dietary aids designed to accelerate your fat loss results, whether
simply trying to lose body fat or cutting up after a bulking
period. Most are based on the clinically proven E/C/A Stack (herbal
forms of Ephedrine, Caffeine, Aspirin), which speed-up your
metabolism (rate of calorie burning) and help you burn more fat
even at rest.
Q: How does Caffeine help with
fat burning?
A:
Caffeine is found in many everyday drinks and
medicines. It occurs naturally in coffee beans, tealeaves and coca,
and along with alcohol and nicotine is one of the three most
commonly used psychoactive drugs. Caffeine is a stimulator of the
nervous system and directly of the postsynaptic receptor. According
to the American Psychiatric Association, intoxication of caffeine
occurs at doses greater than 500mg, where as most E/C/A stacked
supplements contain around 100mg per serving. Some of the exercise
specific benefits, which could be associated with caffeine intake,
are increased lipolysis (the breakdown of tri-acy-lglycerol
molecules to a glycerol and three fatty acids molecules, the fatty
acids of which can be used for energy production in the muscle),
increased contractility of skeletal muscles and even increased
oxygen consumption. Again metabolic rate is increased, hence the
thermogenic effect
Q:Why is it important to warm up and cool
down in a workout?
A:WARM
UP
It is very important to warm up the body before exercising. This
aids the performer in preparing physiologically and psychologically
for exercise, reducing the chance of joint and muscle injury.
Warm up exercises prepare the body for exercising by increasing the
blood flow to the muscles allowing them to loosen up, which can
raise the flow of oxygen to the muscle cells. Doing this gradually
increases the body's temperature. This then increases the speed and
force of muscular contractions, because nerve impulses travel
faster at higher body temperatures, and muscles become less stiff
or more pliable.
They also help to gradually increase the heart rate and ensure that
the demand made on the circulatory and metabolic systems is gradual
as well. In a safe and gradual way they allow blood to be
diverted away from other parts of the body such as the digestive
system to the muscles being exercised. This initial part of your
exercise session helps to improve neural function and
co-ordination, protect major joints as it takes time to increase
the supply of lubricating synovial fluid and to thicken the
articular cartilages – the body’s shock absorbers.
The warm up's intensity should cause perspiration but not cause
fatigue. The type of warm up needs to be appropriate for the
activity planned. It also needs to be appropriate to the age range
and fitness level of the participants, usually lasting for 5-10
minutes in duration.
The following examples cover a warm up:
• walking or jogging to increase the body’s temperature
• dynamic stretches to reduce muscle stiffness
• specific stretches for muscles that will be used during
exercises
So in warming up thoroughly, we are preparing the body and the mind
for the more energetic demands to come.
COOL DOWN
The cool down period of an exercise session is just as important as
the warm up. The aim is to decrease the intensity of the aerobic
session and to return the body to a state of rest.
The cooling down has the effect of:
• preventing blood pooling, returning the blood back to the heart
rather than allowing it to pool in the muscles that have been
worked
• bringing the heart rate back down, gradually
• preventing fainting by ensuring that the brain continues to
receive a sufficient supply of blood and oxygen
• reducing the blood lactic acid levels
Once you have completed the main component of your session you can
then focus on the cooling down phase. The key here is ‘gradual’.
Use the first 3-5 minutes by walking, or jogging if you have been
running, which will bring your breathing under control and back to
normal. Once your heart rate has returned back to a state of rest
you can then follow this with some stretching. Stretching the
muscle groups you used in your workout will return them to their
normal length, reduce the delayed onset of muscular soreness, aid
recovery and assist your body in its repair process. Don’t forget
to include some deep breathing as this will help to oxygenate your
system.
Q:How can I maximise my metabolism through
exercise and diet?
A:Metabolism is the sum total
of all chemical and physiological changes that take place within
the body. This includes the transformation of food into
energy, the growth and repair of muscle and bone tissue, and the
creation of enzymes and hormones.
While any weight loss regime will cause you to lose pounds in the
short run, the real issue is if you will be able to keep it off in
the long run. Many of us are still overweight and obese
because we have many misconceptions about the metabolic process
that cause people to gain and lose body fat.
Most diets fail the test of time and according to the American
College of Sports Medicine, people gain back 67 percent of their
lost weight within one year and the rest within five years.
If you go back to our human ancestors, who were hunters and
gatherers, hunting down animals whether large or small was
exhausting. They also walked many miles on a daily basis to
gather nuts, vegetables, grains and fruits.
To be able to do this exhausting work on a daily basis, they needed
some kind of physical means to store energy and this energy took
the form of extra body fat. This is when the body's ability
to store fat began as a survival mechanism.
If you eat a diet that is calorically deprived over a long period
of time, it actually causes the body to begin to hang on to the fat
supplies it has, even adding to them. Going back to our human
ancestors, a steady supply of food was not guaranteed and this
caused the body to develop the added ability to slow down the
metabolism and store extra fat. Therefore this is why very
low calorie or starvation diets do not work in the long run.
If you have ever been on one of these diets and wondered why you
reached a plateau after losing those initial pounds, it's because
your body's natural fat-storing survival mechanism has kicked
in. So the message is to eat a certain amount of calories per
day to lose body fat and preserve and build lean muscle mass, as
eating too few can even cause your body to cannibalise its own lean
muscle to get the nutrients needed for survival.
Apart from eating the right number of calories to support
your metabolism, it is also important to eat low-glycaemic nutrient
dense calories to prolong the length, health and quality of your
life. For some, this might indeed mean cutting back on
calories and for most this won't be the case.
When a lot of people hear the word carbohydrates, they cringe and
avoid them because they think they are fattening. This is not
true because you need a basic amount of carbohydrates just to keep
brain function and other metabolic processes efficient. Low
carbohydrate diets can make you feel exhausted and irritable.
To lose weight, maintain weight and stay healthy, choosing the
correct kind of carbohydrate is the key. Sugary and
over-processed foods such as cake, sweets, and soft drinks are
simple carbohydrates. Bran muffins, brown rice and
whole-grain breads are complex carbohydrates. Fruit,
vegetables and grains also have a different rate of digestion based
on their glycaemic index. By eating carbohydrates that digest
slowly and release their energy into the bloodstream gradually, the
result is less stored fat. Those that digest quickly release
their energy in amounts greater than the body can use.
People also have a fear of eating fats because they associate them
with instant weight gain. If we chose low-fat or fat free
versions of everything we eat then how boring and tasteless will
our diets be?
To consume a diet that is balanced, exciting and tasty, we need to
include a sufficient amount of protein and acceptable fats to go
with carbohydrates. Those who limit their fat intake
typically eat dry toast or bagel, cereal with low-fat milk for
breakfast, a sandwich with very little meat and no mayonnaise or
cheese for lunch and pasta, brown rice or a potato with a little
protein for dinner. Eating all these carbohydrates by
themselves can trigger insulin release, causing blood sugar to
dip.
Studies have shown that a healthy nutritional program consists of
40 percent low-glycaemic carbohydrates, 30 percent of lean protein
and 30 percent acceptable fats.
Fat is essential as it is an energy source that our body needs a
certain amount of to be able to function properly. No one can
avoid it and expect to stay healthy. Choosing the right kind
of fats - mono and polyunsaturated fats vs saturated fats - is an
important factor in weight loss, weight management and good
health.
The more active you are, the more efficient your metabolism
works. This includes everything from planned exercise to
walking through the park or playing with your kids. If you're
not physically active, you will begin to gain weight.
As you get older, it is not your metabolic processes that are
slowing down, it is your lifestyle and level of activity. As
muscle tissue is metabolically active and fat just basically sits
there, the fatter you are, the less metabolically active your body
will be.
So to create metabolic efficiency, engaging in exercise at least 3
times per week for a minimum of twenty to thirty minutes is
needed.
Exercising will reduce body fat and increase lean muscle
mass. By increasing lean muscle mass, metabolism will
increase and aid in the weight-loss process. Muscle tissue uses
more calories than fat tissue because it has a higher metabolic
rate. There are two main types that will affect your metabolism,
having an impact on your BMR and your level of physical activity -
Cardiovascular exercise and Resistance training.
The bonus of cardio exercise or aerobic exercise is the speeding up
of your metabolism for four to eight hours after you stop
exercising. Walking, swimming, jogging sprinting, rowing and
cycling are examples of cardiovascular exercise.
Resistance training involves using resistance to build strength and
muscle mass. Even though resistance training alone does not speed
up your metabolism it does burn fat, increasing your muscle mass
which increases your resting metabolic rate. Bodyweight
training, weight machines and free weights are examples of
resistance training.
A combination of both these two types of exercise will definitely
assist in optimal fat burning and metabolism boosting.
What is the best complete
abdominal workout? check out
Everyone wants a rock hard 6-pack, however, the abdominals can be a
very tricky set of muscles to train.here is the workouts for an
amazing 6-pack!
Perform crunches with the feet elevated (on a bench/box, ball etc.)
to place more stress on the actual abdominal muscles instead of the
lumbar spine and hip flexors.
During leg raises, bring the legs up to 90 degrees to the
body.
To increase difficulty, focus on the contraction and eccentric
portions of each rep. Aim for a 5-10 second eccentric to really
feel the burn.
Only add minimal weight once exercise is no longer challenging.
Increase weight slowly.
The
Workout
This workout should be performed twice every week. Now since
variation in the training routine is one of the strongest tools we
have in sculpting a strong and balanced body, 2 exercises from each
section will be picked for each separate workout and performed with
as short of rest periods in between sets as possible.
Upper/Middle Abs Exercises:
Ab Crunch Machine
Air bike
Ab Roller
Cable Crunch
Decline Crunch
Lower Abs Exercises:
Decline Reverse Crunch
Exercise Ball Pull-In
Flat Bench Leg Pull-In
Flat Bench Lying Leg Raise
Hanging Leg Raise
blique Exercises:
Decline Oblique Crunch
Oblique Crunches
Oblique Crunches - On the Floor
Plate Twist
Russian Twist
Begin by warming up for 15 minutes jogging or doing some
cardiovascular activity in addition to some dynamic stretches. Then
pick out your 6 exercises above on the list, two from each
category, and begin. Do 15-20 repetitions of each, with 15 seconds
of rest in between each set.
I typically like to go through the exercises in the sequence
they're in, before going back and doing my second set of
Upper/Middle Abs exercises, so I can put a little bit more effort
into each repetition due to working different exercises.
Beginners do 2 sets of each exercise to the best of your ability.
Ideally over time the goal will be to work up to 3-or-4 sets of
each of the 6 exercises.
BODYBUILDING EXERCISING
SCHEDULE :
Two Body Parts A Day ,
Twice A Week
Monday: Chest and
triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and
biceps
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2.
Leg
raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
