How to Surprise the body lifting weights?
Answer:
Every 2-4 weeks increase the weight on adjectives your lifts by 10%. Develop 4 workouts that use different exercises to stimulate indistinguishable muscle groups. Think of them as workouts A,B,C, and D. Every 8 weeks you can switch workouts. Workout A for 8 weeks then workout B for 8 weeks next workout C...etc.
Here are some sample workouts you can cycle between.
WORKOUT A
WORK OUT PROGRAM
3 X WEEK
(Mon., Wed., Fri. or Tues., Thurs., Sat.)
LEGS
Leg Extensions (warm up)2x15
Squat2x8
Leg Curl2x10
Standing Calf Raise2x10-15
CHEST
Flat Bench Press1-2x12-20 (using one and only the bar and no extra weight-warm up)
Flat Bench Press2x8
Flyes2x8-10
BACK
Pulldown2x10-15
Bent Over Rows2x6-10
SHOULDERS
Seated Overhead Press 2x8-10
(barbell or dumbbell)
Upright Rows 2x10-15
BICEPS
Standing Barbell Curls2x5-9
TRICEPS
pressdowns2x10-15
ABS
Crunches2x20-30
Every 1-2 weeks increase the consignment by 10% on all lift.
WORKOUT B
Three Day Per Week Program
Chest
Bench Press5x8,8,6,6,6
Back
Wide Grip Chins3x10
Shoulders
Military Press3x8-10
Dumbbell Side Laterals3x8-10
Biceps
Standing Barbell Curls3x8-10
Triceps
French Press3x8-10
Knuckle Push-ups3x10-20 (50)
Legs
Squat3x8-10
Leg Curl3x8-10
Standing Calf Raises5x15
Back 2
Deadlifts3x8-10
Forearms
Wrist Curl3x8-10
Abs
Bent Leg Sit-ups3x50
Bent Leg Raises50 reps-Max
Bent Over Twists50 reps-Max
WOROUT C
Three Days Per Week
STOMACH
Crunches w/Knees Bent3x15
Seated Leg Raises w/Knees Bent2x10
LEGS
Leg Extensions2x12-15
Squats2x12-15
90 Degree Leg Press3x15-20
Leg Curls2X12-15
CALVES
Standing Toe Raise2x15
CHEST
Bench Press2x12-15
Incline Press2x12-15
BACK
Pull Down Front2x12-15
Seated Rows2x12-15
Deadlifts2x12-15
SHOULDERS
Military Press2x12-15
Upright Rows2x12-15
ARMS
Biceps2x12-15
Triceps2x12-15
Half hour to 45 minutes of Cardio 3-5 days per week
WORKOUT D
German Volume Training
Monday
Chest
Bench Press10x10
Back
Seated Cable Rows10x10
Wednesday
Legs
Squats10x10
Calves
Standing Calf Raises3x15
Friday
Shoulders
Behind the Neck Press10x10
Biceps
Standing Bicep Curls3x10-15
Triceps
French Press3x10-15
(When you can complete 10 sets with 10 reps using appropriate form increase the weight on your lift by 5%)
Abs (3 Days per week)
Bent Leg Sit-ups3x50
Bent Leg Raises50 reps-Max
Bent Over Twists50 reps-Max
Hope this helps!
You can vary the weights, the reps, the number of sets, the exercises, or any combination thereof. Here is a sample routine that change weekly:
http://www.spartafit.com/exercise/exerci...
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