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Good workout/workout schedule?
So basically, I wanna start working out again, for 2 reasons, to get in better shape, and because I have nothing better to do and need to add more productive things to my schedule lol.
So I was just wondering what would be a good work-out for abs, arms, forearms, upper body, and weight loss.
Also, not only the techniques, but how long and how many days a week I should do it so it isn't overly strenuous. I on average play Drums every 2 days, so I wanna try and do it to where I do my workout on the same day as Drumming, since Drumming gives me good exercise as well.
So I was just wondering what would be a good work-out for abs, arms, forearms, upper body, and weight loss.
Also, not only the techniques, but how long and how many days a week I should do it so it isn't overly strenuous. I on average play Drums every 2 days, so I wanna try and do it to where I do my workout on the same day as Drumming, since Drumming gives me good exercise as well.
Comments
Find out what your max weight for any work out is. Then decide a work out schedule: I recommend a balanced workout, if you work your chest make sure to work your back as well, work all muscles in your legs in the same day and work all muscles in your arms on the same day. I also recommend changeing up your workout every other day. For instance: Monday, Wednesday, Friday, etc. work your chest and back. on other days do arms and legs.
For beginning your workout take your max weight and multiply it by 0.25, do this weight for one week. then multiply your max weight by 0.50. workout for a week. continue this. until you work out for a week with your max weight being multiplied by a factor of 1.50. congratulations by the end of the week you should see a 50% increase in your overall strength.
ADD NO MORE THEN 3 CARDIO SESSIONS
LET ME KNOW IF THERE ARE ANY QUESTIONS ABOUT THE WORK OUTS
MAKE SURE TO EAT ENOUGH WHEN DOING INTENSE TRAINING LIKE THIS
Frequency
This program is performed four days per week. As listed, the workouts are:
(1) Monday (upper strength/hypertrophy)
(2) Tuesday (lower strength/hypertrophy)
(3) Thursday (upper hypertrophy)
(4) Saturday (lower hypertrophy).
The Weekly Workout Schedule
Workout 1: Monday Upper Strength/Hypertrophy
A. Barbell Rows, pronated 4 sets X 5-6 reps 120-150 sec rest (P)
B. Chin Ups (supinated) eccentric emphasis (5 second negative) 3 X 6-8 120 sec rest
(P)
C. Bench press BB 4 sets X 5-6 reps, 120-150 sec rest (P)
D. Wide Grip (or V-Bar) Gironda Dips 3 X 8-10 reps, 90-sec rest
E. Standing DB Shoulder press Neutral Grip 3 sets X 8-10 reps, 90-sec rest
F1. Tricep Pushdown (cable) 2-3 sets X 8-10 reps, 0 rest (superset)
F2. Barbell Curls 2-3 sets X 8-10 reps, 60 seconds rest
Workout 2: Tuesday, Lower body, Abs, Strength/Hypertrophy
A. Squat 4 sets X 5-6 reps, 120-150 sec rest (P)
B. Romanian Deadlift 4 sets X 5-6 reps, 120-150 sec rest (P)
C. Barbell Dynamic Lunges 3 sets X 8-12 reps, 90-120 sec rest
D. Seated Calf Raise 3 X 15-20 reps, 60 sec rest
E1. Hanging Leg Raise 2-3 X 10-15 (knee ups instead if straight leg too difficult) 0
rest (superset)
E2. Swiss ball crunch 2-3 X 12-15 (P) 0 rest (superset)
E3. bicycle crunch 2-3 X 12-15
Workout 3: Thursday Upper, hypertrophy
A. Barbell Rows, supinated 3 sets X 8-12 reps, 90 sec rest (P)
B. Straight arm pulldowns 3 sets X 8-12 reps, 60-seconds rest
C. Bench press BB 3 sets X 8-12 reps, 90 sec rest (P)
D. Incline DB Flyes 3 sets X 8-12 reps, 60 sec rest
E1. Bent Over DB lateral raises 2-3 sets X 8-12 reps 0 rest (superset)
E2. Lateral raises 2-3 sets X 8-12 reps, 60 sec rest
F1. Narrow grip tricep dips 2-3 sets X 8-12 reps, 0 rest (superset) (P)
F2. Incline DB curls 2-3 sets X 8-12 reps, 60 sec rest
Workout 4: Saturday lower, abs, hypertrophy
A. Squat 3 sets X 8-12 reps, 1 X 20, 90-120 sec rest (P)
B. Romanian Deadlift 3 sets X 8-12 reps, 1 X 20, 90-120 sec rest (P)
C. Bulgarian Split squats, eccentric emphasis (5 sec negative) 3 X 8-12
D. hyperextension 3 sets X 8-12 reps 60 sec rest
E. Standing Calf Raise 3 sets X 15-20 reps, 60 sec rest
F1. Russian twists 3 sets X 15-20 reps, 0 rest (superset)
F2. plank hold 3 sets X 60 seconds+, 60 sec rest (P)
IF YOU WANT A BODY Re-composition YOU NEED TO LIFT WEIGHTS PERIOD
1) Focused fat loss (traditional cutting/maximum fat loss)
2) Focused muscle gain (traditional building/maximum muscle gain)
3) Fat loss first priority, concurrent muscle gain secondary goal
4) Muscle gain first priority, concurrent fat loss secondary goal
1) If you are significantly overweight, choose focused fat loss. Consider muscle
gain or recomposition goals later.
2) If you are skinny or underweight (ectomorph body type), choose focused
muscle gain.
3) If your body fat level is at least in the average (satisfactory) category or
better, take your pick out of the 4 goals listed above, based on your top
priority at the moment.
I HOPE YOU ARE JOKING