This full body workout that includes both the lower and upper body has exercises for each major lower body muscle such as the quads, hamstrings, calves, lower and upper abs, and each major upper body muscle such as the chest There is exercise for , back, shoulder, biceps and triceps. I suggest you alternate between upper and lower body on day six. An example would be lower body on Monday, Wednesday, Friday and upper body on Tuesday, Thursday and Saturday, with Sunday being a rest day.
The workout for each body part consists of 5 sets starting with 12, then 10, 8, 6, and 12, except for the abdominal superset which is 12 exercises x 3 sets with no rest. The weight is lightest for the first set of 12 and then increases for each subsequent set with the heaviest weight for 6. The last set of 12 is done at the same weight you used for the first 8. Movement speed pauses with 2 seconds down, 1 second down and up, 1 second up. Rest 60 seconds max, but you can take as little as 30 seconds which is enough time to increase the weight, change to the new weight, and start the next set.
lower body exercises
* Dumbbell squats. 12 @ 25lb, 10 @ 35lb, 8 @ 45lb, 6 @ 55lb, 12 @ 45lb.
* Straight Legged Dumbbell Deadlift. 12 @ 25lb, 10 @ 35lb, 8 @ 45lb, 6 @ 55lb, 12 @ 45lb.
*Standing alternate dumbbell raises. 12 @ 25lb, 10 @ 30lb, 8 @ 35lb, 6 @ 40lb, 12 @ 35lb.
abs super set
* 12 lying wrist-to-knee raises (upper abs) then immediately 12 lying leg raises (lower abs), repeat 3 times without resting.
* 12 lying wrist bends then 12 lying leg raises 12 lying wrist knee raises then 12 lying leg raises 12 lying wrist knee raises then 12 lying leg raises
upper body exercises
* Dumbbell Chest Press. 12 @ 25lb, 10 @ 35lb, 8 @ 45lb, 6 @ 55lb, 12 @ 45lb.
* Alternate rows of dumbbells one arm at a time. 12 @ 25lb, 10 @ 35lb, 8 @ 45lb, 6 @ 55lb, 12 @ 45lb.
* Seated Dumbbell Shoulder Press. 12 @ 25lb, 10 @ 35lb, 8 @ 45lb, 6 @ 55lb, 12 @ 45lb.
* Standing Dumbbell Bicep Curl. 12 @ 10lb, 10 @ 20lb, 8 @ 30lb, 6 @ 40lb, 12 @ 30lb.
* Lying Dumbbell Triceps Extension. 12 @ 10lb, 10 @ 20lb, 8 @ 30lb, 6 @ 40lb, 12 @ 30lb.
Remember that great technique and correct form are everything. Your technique should never break during this routine, so if you feel the need to break technique to get in extra reps, don’t. Adjust your weight accordingly so that you fail to complete the last set of 12 after doing at least 9.
Failure means being unable to complete the desired rep of the exercise within the chosen pace.
If you fail, the weight is too heavy, so you should lower your entire weight a bit, not just the last set. If you can complete all twelve reps of the last set, then the weight is too light so go up a bit. As mentioned earlier, this should definitely be done only if you can maintain correct form and correct technique. If you do you will get great results.
Now remember that some people want to get stronger without increasing their body weight while others want to get downright bulky. The principles mentioned above are basically the same regardless of your goal, the only changes are reps, weight and exercise. Get your head out of the sand, get your mind out of the dark ages, and get real about your training and the results you expect from every single session. i hope you enjoy mine work out More tips.
Appearances can be deceiving and delayed onset muscle soreness can be quite surprising. I have seen many egos crush the highest of the high and the biggest of the lows at incredibly light weights.
So, be honest and make the most of each training session, otherwise what’s the point?
Source by Con Mitropoulos
