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Join Date: Dec 2003 Location: Val d'or, Abitibi, Quebec, Canada, North America
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|  My Weekend Weight Workout.
Hello everyone.
You want a Effective Workout? And you not have the time to train during the week.
Try the mine, Weekend Training! Around 2hours.
Saturday Chest, Biceps, Triceps, Neck
CHEST, 4 Exercices. Pick up exercices of your choice.
-Bench Press or Dumbell Bench Press
-Incline Bench Press or Incline Dumbell Press
-Cable Crossover or Incline Dumbell Flys
-RibCage Pullover or Decline Bench Press
BICEPS, 3 Exercices. Pick Up exercices of your choice.
-Barbell Standing Curls or E-z Bar Standing Curls
-Pulley Curls or Reverse Curls
-Concentration Curls or Hammer Curls
TRICEPS, 3 Exercices. Pick Up exercices of your choice.
-Weightened Dips or Pushdowns
-Close-Grip bench press or Triceps Lying extensions
-SkullCrusher or Kickback
NECK, Special Workout
-Neck Press with Weight Helmet, Front, Rear and Each Side.
FOREARMS, special workout
-Forearms Curls, Normal, Reverse, Grip Work, CableRoll
Sunday Back, Shoulders, Legs, Forearms
BACK, 4 Exercices, Pick Up Exercices of your choice.
-Chin-Up or Pulldowns
-T-Bar Rows or Dumbell Rows
-Pulley Rows or Machine Rows
-Hyper-Extensions or Deadlift
SHOULDERS, 3 Exercices, Pick Up Exercices of your choice.
-Military Press or Arnold Press
-Dumbell Side Laterals or Pulley Side Laterals
-Bent-over Laterals or Front Dumbell Raises
LEGS, 3 Exercices, Pick Up Exercices of your choice.
-Leg Press or Lunges
-Abductors or Leg Curls
-Calfs Press or Standing Calfs Press
TRAPEZIUS, Special workout
-Trapezius Workout, Dumbell Front, Dumbell side, Barbell Front, Barbell Rear Shrugs
Choose what you want,
Sets-Reps-break For Endurance
13-20reps, 4sets, per Exercices
30-45sec of break Between Sets
60-70sec of break Between Exercices
Sets-Reps-Break For Hypertrophy Gain
9-12reps, 3-4sets per exercices
45-60sec of break Between Sets
90-120sec of break Between Exercices
Sets-Reps-Break Fifty/Fifty Hypertrophy, Max Power
6-8reps, 3-4sets per exercices
60-90sec of break Between Sets
2-3min of break Between Exercices
Sets-Reps-Break For Maximal power
1-5reps, 4-5sets per exercices
2-3min of break Between Sets
3-5min of break Between Exercices
I train my Abs, 3-4 Times per Week, around tweeny minutes.
Upper, Obliques and Lower Abs.
-Endurance 3x Max Reps in 90sec
-Mid Mass/Endurance 3x Max Reps in 55sec
-Mass 3x Max Reps in 20-30sec
And i'm choose my exercices...
SitUps, Crunches, Side SitUps, Side Crunches, Baton twist, Leg Raises, Hanging Leg Raise, Hanging Knee Raise, Toe touch, V-Leg Sit-Ups, Machine Crunch, LegsUp Crunches, StraightLegs Crunches, Decline Sit-Ups, Decline Crunches, Side Bents, Pulley Twist, Pulley Crunches, Pulley Side Crunches....
For the Cardio, i used to Jogg 3 times per week 1hours and Swim 2 times 45min, but with Kickboxing, Boxing, Judo, JiuJitsu, Wrestling..... The Cardio Training are OK!
Good Luck.
RedNoze. |