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| 9. Can you show me any sample workouts? | ||
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A. Notes of Paramount Importance for Success in Your Workouts: |
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1. Always warm-up on the treadmill or bike for 5 minutes prior to lifting to get your blood flowing and prepare the body for your workout. | |
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2. Always stretch for 8 to 10 minutes prior to lifting to prepare your muscles, tendons and ligaments for your workout. A good book for learning stretches is called Stretching by Bob Anderson. | |
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3. Try to perform at least 3 different exercises for each muscle group you are training. Always perform at least 3 sets for each exercise. A set should consist of between 6 and 15 repetitions. | |
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4. For each set, perform 6-8 repetitions for bulking up goals or 12-15 repetitions for toning goals. | |
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5. Always perform a 4-second repetition for every exercise. This means 2 seconds for the positive phase of the exercise and 2 seconds for the negative phase of the exercise. | |
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6. Always try to fail (i.e., you physically and mentally cannot perform one more repetition) at the highest repetition goal listed; if you cannot, lower the amount of weight and complete the set. This is the one area of life where failure leads to success. | |
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7. Do at least 20 minutes of cardiovascular exercise at least three times each week. | |
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B. Toning Workout: Active Recovery Chest & Back Workout |
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"Active Recovery" defined: | |
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I have developed a great program to get more ripped and toned. It is called the "Active Recovery" workout because while one muscle group is recovering from a set, another muscle group is active performing a set. This is immediately followed by three minutes of intense cardiovascular exercise. It is best to involve opposite or unrelated muscle groups for this routine. Generally, you want to perform one "push" exercise followed up with one "pull" exercise. | |
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Active Recovery Chest & Back workout (approximate time—30 minutes) |
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| I. Cycle I: | ||
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A. Push: Dumbbell Incline Chest Press: Perform 1 set of 15 repetitions to failure, immediately followed by | |
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B. Pull: Pull-ups: Perform 1 set of 15 repetitions to failure, immediately followed by A above. Repeat this cycle 3 times. Then immediately get on a treadmill, stationary cycle, precor transport, or stairmaster for 3 minutes at a very high intensity. | |
| II. Cycle II: | ||
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A. Push: Dumbbell Flat Chest Press: Perform 1 set of 15 repetitions to failure, immediately followed by | |
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B. Pull: Seated Row: Perform 1 set of 15 repetitions to failure, immediately followed by A above. Repeat this cycle 3 times. Then immediately get on a treadmill, stationary cycle, precor transport, or stairmaster for 3 minutes at a very high intensity. | |
| III. Cycle III: (Optional-if you still have the energy. If not, go to Cycle IV) | ||
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A. Push: Dumbbell Decline Chest Press: Perform 1 set of 15 repetitions to failure, immediately followed by | |
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B. Pull: Lat Pulldown: Perform 1 set of 15 repetitions to failure, immediately followed by A above. Repeat this cycle 3 times. Then immediately get on a treadmill, stationary cycle, precor transport, or stairmaster for 3 minutes at a very high intensity. | |
| IV. Cycle IV: Abs & Cardio | ||
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A. Crunches on a mat: Perform 1 set of 15 repetitions to failure, immediately followed by | |
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B. Sit-ups on a declined bench: Perform 1 set of 15 repetitions to failure, immediately followed by A above. Repeat this cycle 3 times. | |
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C. Cardiovascular: Now do 20 minutes of cardiovascular exercise on a treadmill, stationary cycle, precor transport, or stairmaster at moderate intensity. | |
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C. Muscle Building Workout: Intense Leg Workout (approximate time—45 minutes) |
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1. Rest for 2 to 5 minutes between each set. | |
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2. Plate Loaded Leg Press: Perform 3 sets to failure at 6-8 repetitions | |
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3. Leg Extensions: Perform 3 sets to failure at 6-8 repetitions. | |
| 4. Leg Curls: Perform 3 sets to failure at 6-8 repetitions | ||
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5. Seated Plate Loaded Calf Raises: Perform 3 sets to failure at 6-8 repetitions. | |
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D. General Summer Activities for toning up: |
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1. Power walk, jog or run along the lakefront. | |
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2. Ride a bike. | |
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3. Do push ups and sit-ups every other day. | |
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4. Rollerblade. | |
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