My Weekend Weight Workout.

[RedNoze]

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.

[RedNoze]

Oh..I forgot

Before Weight Training Warm-Up
-Complete Body Stretching.
-Little Run on the Elleptical Machine ~5minutes Mid Intensity.
-1sets of 20-25reps on Each Muscle Group.

Everyday i practice Stretching in the morning and before sleep.
5-8 Minutes Body Stretching, Based On Martial Artist Yoga Technique
Work Very well, and Prevent Injury.



For The Supplement, I Use:
-Red Chinese Ginseng
-Vitamin B
-Ultra Sport Diet "For Intense Athlete"
-Energy Drink
-Naturals Herbs "Varech, Sport+, Fiber+"
-Glucosamine
-Calcium and Minerals

No Protein, No Creatine, No ProHormone, No Boost, No Steroids! I'm 100% Natural Clean!