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day 208...a new day, a new upper body workout..for the last 7 months i have been working out and its mostly been for the bottom half of my body, its worked the whole body, but mostly the bottom half..so today i start an upper/lower body workout..suppose to stay on this for 3 months..to get the best results out of it...the routine goes like this...the workout takes about 2 hours, depending on how much time you spend to work up a sweat with cardio, and how many crunches you do ...i do 10 minutes cardio between exercises, and i do 5 min of crunches..
upper/lower workout....
the idea is to keep moving only break you get is water or p break...keep heart rate up ther so your sweating..more you sweat the better..
when you start on treadmill, bike, or elliptical, which ever you decide to use to work up a sweat with, do just enoough so you start to sweat, then go to crunches, then the next exercise, then bck to which every machine you decide to use..for say 10 min. then crunches, and next exercise..then bck to the machine for 10 and so on till you get done..idea is to keep moving between exercises, and to keep doing the machine, crunches to keep heart rate up and going...
monday/thurs
stationary bike, elliptical, treadmill...
crunches
pressdowns------------3x30
cardio
crunches
lying dumbbell extensions--------4x8-10
cardio
crunches
close grip bench press-------3x6-8
cardio
crunches
flat bench press------------4x8-12
cardio
crunches
incline bench press--------3x12-15
cardio
crunches
military press------------3x6-8
cardio
crunches
tues/fri
bike
crunches
rear lat pulldowns------------3x12-15
bike
crunches
rear delt flyes------------3x6-9
bike
crunches
incline dumbbell curls--------3x12-15
bike
crunches
barbell curls--------------4x6-10
bike
crunches
concentration curls---------3x8-12
bike
crunches
leg extensions------3x15-20
bike
crunches
leg curls------------3x15-20
bike
crunches
what you dont kno how to do, or dont have the equipement to do it with, i found this site... http://www.bodybuilding.com/fun/exercises.htm
go to section 2 where it says bodypart put all...then where it says equipement put other..then hit submit and it will go to pages that will give you ideas on differnt exercises to do...so you can make you up a differnt routine... you can substitute something in ther like pushups, or other exercises you normally do..as long as its upper body workout..the bike, ellipitcal and or treadmill will cover your cardio
wednesday is cardio only..give your upper body time to heal from its workout...sat and sun are optional days..i sometimes go to the gym to weigh in and to just get an hour workout, so i have some kind of a burn for that day...i keep my program in a notebook so i can keep better track of what i do...and can increase the time, or weight if it gets to light...just ideas for you...
Diet Calendar Entries for 24 December 2007:
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659 kcal
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Fat: 12.23g | Prot: 54.80g | Carb: 82.07g.
Breakfast: sugar free hawaiian punch, water, cheerio, banana. Lunch: pineapple in light syrup, Lettuce, salad and low fat watered down ranch dressing, tuna, water. Dinner: pringle potatoe chips, water, bread, boneless ham. more...
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6030 kcal
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Activities & Exercise:
morning dumbbell curls - 20 minutes, morning crunches - 25 minutes, afternoon dumbbell curls - 20 minutes, weight training - 30 minutes, Bicycling (moderate) - 13/mph - 1 hour, Resting - 13 hours and 25 minutes, Sleeping - 8 hours. more...
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