Re: Weightlifting?
OK here ya go...
Day 1 (example):
Chest:
Five exercises, the first three exercises consist of four sets, 8-12 reps each, the last two exercises are three sets, 12-18 reps each. The first three are what I would consider my "bulking" exercises, ie bench, incline bench, dumbbell press, etc.
Typically I'll take two of those exercises and superset on the last set as well (rep to failure, remove weight, rep to failure, remove weight, rep to failure, done).
The last two exercises I use for "toning/tweaking". I'll do things like cable fly, dumbbell fly, pushups, etc.
Triceps:
Four exercises, the first three with four sets, 8-12 reps, the last one with three sets, 12-18 reps. The concept is the same with the first three exercises for bulk, the last for toning/tweaking/getting a good pump.
The reason I do less total exercises is the triceps already get a decent warmup/workout from all of the chest work.
Shoulder:
Three exercises, four sets, 8-12 reps. Less exercises because the shoulders get worked hard with chest already (and I have a bad left shoulder, so I have to take it slightly easy there).
So that same idea and workout translates over to day two as well, as I do the same for back that I did for chest, the same for biceps that I did for triceps, and the same for abs that I did for shoulders.
For day three with legs, I do the same for legs that I did for chest and back, and abs I'll just add in an extra exercise, making day three my hardest abdominal workout.
And that's my weight routine. I do each of those days twice a week (although if I only have five days available, I'll cut the leg day down to once) along with the cardio split I mentioned earlier, plus the 9-12 min of jumping rope at the end of my weight sessions on days 2 and 5.
I know it sounds like a lot, but honestly, the longest I'm ever at the gym lifting is 1 1/2 hours, which is usually Day 1 and 4... or if I'm having a lazy day
The rest of the days I'm only there usually an hour. Of course, I also don't waste time talking to people. I'm there for one thing only, and that's to work out.
OK here ya go...
Day 1 (example):
Chest:
Five exercises, the first three exercises consist of four sets, 8-12 reps each, the last two exercises are three sets, 12-18 reps each. The first three are what I would consider my "bulking" exercises, ie bench, incline bench, dumbbell press, etc.
Typically I'll take two of those exercises and superset on the last set as well (rep to failure, remove weight, rep to failure, remove weight, rep to failure, done).
The last two exercises I use for "toning/tweaking". I'll do things like cable fly, dumbbell fly, pushups, etc.
Triceps:
Four exercises, the first three with four sets, 8-12 reps, the last one with three sets, 12-18 reps. The concept is the same with the first three exercises for bulk, the last for toning/tweaking/getting a good pump.
The reason I do less total exercises is the triceps already get a decent warmup/workout from all of the chest work.
Shoulder:
Three exercises, four sets, 8-12 reps. Less exercises because the shoulders get worked hard with chest already (and I have a bad left shoulder, so I have to take it slightly easy there).
So that same idea and workout translates over to day two as well, as I do the same for back that I did for chest, the same for biceps that I did for triceps, and the same for abs that I did for shoulders.
For day three with legs, I do the same for legs that I did for chest and back, and abs I'll just add in an extra exercise, making day three my hardest abdominal workout.
And that's my weight routine. I do each of those days twice a week (although if I only have five days available, I'll cut the leg day down to once) along with the cardio split I mentioned earlier, plus the 9-12 min of jumping rope at the end of my weight sessions on days 2 and 5.
I know it sounds like a lot, but honestly, the longest I'm ever at the gym lifting is 1 1/2 hours, which is usually Day 1 and 4... or if I'm having a lazy day
The rest of the days I'm only there usually an hour. Of course, I also don't waste time talking to people. I'm there for one thing only, and that's to work out.
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