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Old 02-03-2007, 11:18 PM
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Join Date: Feb 2007
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Default Re: General Health & Well Being

Goal:

General Health & Well Being

Split:

Monday: On
Tuesday: Off
Wednesday: On
Thursday: Off
Friday: On
Saturday & Sunday: Off

Split Type:

Push, Pull (Strength Training) Regimen



Routine:

Monday (Pushing Muscles)

Note: The upper body pushing muscles are comprised of the Pectoralis Major (Chest Muscles), All areas and regions of the Deltoids (Shoulder Muscles), and the Triceps.

1st: Machine Bench Presses – 1 or 2 warm-up sets, followed by 3 working sets (repetition range should be between 8-12) (This exercise stimulates the chest muscles)

2nd: Machine Shoulder Presses – 2 or 3 sets x 10-12 reps
(This exercise will stimulate the Delts, i.e. Shoulders)

3rd: Triceps Pushdowns or Dip Machine – 2 sets x 12-15 reps
(Either of these exercises will stimulate the Triceps Muscles)


Wednesday (Lower Body)

1st: Leg Presses – 1 or 2 warm-up sets, followed by 3 working sets (repetition range should be between 8-12) (This exercise is a compound movements. It will stimulate multiple muscle groups simultaneously)

2nd: Leg Extensions – 2 or 3 sets x 10-12 reps
(This exercise will stimulate the Quadriceps Muscles)

3rd: Hamstring Curls – 2 sets x 12-15 reps
(This exercise stimulates the Hamstring Muscles)


Friday (Pulling Muscles)

Note: The upper body pulling muscles are comprised of all areas of the Back Muscles, Biceps, Trapezius Muscles & the Forearms, to a certain degree.

1st: Lat Pulldowns – 1 or 2 warm-up sets followed by 3 working sets (repition range should be between 8-12) (This exercise works the lats, i.e. the back’s largest muscles)

2nd: Machine Curls – 2 sets x 12 reps
(This exercise stimulates the Biceps Muscles)

3rd: Dumbbell Shrugs – 2 sets x 15 reps
(This exercise will stimulate the Trapezius Muscles)





* All workouts should be preceded by at least five minutes of cardio, i.e. treadmill, stationary bike, etc.



Note:
You can use your off days (Tuesdays, Thursdays, Saturdays & Sundays) to rest and recover from your training days, or do mild/medium cardio. Do not over do it though! Rest & recovery is very important.
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