Exercise Program

cross-posted para walang takas

I've decided to write down the exercise regimen that I'm starting next week. Hopefully seeing it everytime I go on this blog will (1) remind me that I need to work out, and (2) make me feel guilty if I dont stick to the workout.

WEEKLY PROGRAMME

Day 1 - Cardio
Day 2 - Upper Body
Day 3 - Cardio
Day 4 - Lower Body / Abs
Day 5 - Cardio
Day 6 - Upper Body
Day 7 - Rest / Coma

*alternate UB and LB/A for next week

WEIGHTS

· Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.

· Alternate training the major muscles of the upper and lower body.

· Perform two exercises for each major muscle group of the upper body.

· Select one exercise for each muscle group and conduct five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately go to another set of 12 reps for that muscle group (secondary exercise).

· For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, Wait two minutes before moving on to your next muscle group, Complete this pattern five times for the upper body training experience and four times for the lower body training experience.

· Always plan your training before hand.

· Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.

UPPER BODY EXERCISES

Chest
· Barbell Bench Press
· Barbell Incline Press
· Dumbbell Bench Press
· Dumbbell Incline Press
· Dumbbell Flyes
· Cable Crossovers
Repetitions: x12, 10, x8, x6, x12, x12

Back
· Pull-Ups
· Wide-Grip Lat Pulldowns
· One-Arm Dumbbell Rows
· Seated Cable Rows
· Back Extensions
· Straight Arm Pulldowns
Repetitions: x12, 10, x8, x6, x12, x12

Shoulders
· Seated Dumbbell Press
· Front Raises
· Lateral Raises
· Reverse Flyes
· Upright Cable Rows
· Upright Barbell Rows
Repetitions: x12, 10, x8, x6, x12, x12

Biceps
· Alternate Dumbbell Curls
· Barbell Curls
· Preacher Curls
· Concentration Curls
· Cable Curls
· Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12

Triceps
· Seated Triceps Presses
· Lying Triceps Presses
· Triceps Kickbacks
· Triceps Pushdowns
· Cable Extensions
· Bench Dips
Repetitions: x12, 10, x8, x6, x12, x12

LOWER BODY EXERCISES

Quads
· Barbell Squats
· Leg Presses
· Leg Extensions
Repetitions: x12, 10, x8, x6, x12, x12

Hamstrings
· Dumbbell Lunges
· Straight-Leg Deadlifts
· Lying Leg Curls
Repetitions: x12, 10, x8, x6, x12, x12

Calves
· Seated Calf Raises
· Standing Heel Raises
Repetitions: x12, 10, x8, x6, x12, x12

ABS
· Floor Crunches
· Oblique Floor Crunches
· Decline Crunches
· Decline Oblique
· Hanging Knee Raises
· Reverse Crunches
· Cable Crunches
· Cable Oblique Crunches
Repetitions: x12, 10, x8, x6, x12, x12

CARDIO
1. Warm up the first 2 minutes at Intensity Level 5
2. Minutes 2-3 move from Intensity Level 5 to 6
3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity Level 5 for one minute.

Just looking at the programme makes me a bit nervous :S

Go Baby Go Go! I've done this before, I can do it again. Arrrr. Arrrr. (determined look)

If I stop blogging please check the gym, I may have fallen into a coma behind the squat rack.