Monday, October 17, 2011

get your swell on

workout of the day is part of the "maximum growth 8-week continuation program".  you can easily print the whole thing out at this site:

it's a good program not only for "maximum growth" -- i've done it twice and i'm not a huge man girl -- but just to increase strength in general.  i tweak some of the repetitions and exercises but it gives you a nice idea of what to put into your lifting workout day by day to work all of the muscles in your back, chest, and/or legs.

i usually use this workout for when i don't feel like coming up with something on my own, that and if you have an idea of what you're doing you can incorporate what you really wanna focus on.  it also doesn't have you doing the same things for each chest, back, or leg workout.  each time you come to legs for example, it has different variations for each muscle groups and even incorporates drop sets and super sets.

drop sets - workout sets where the weight is dropped with each subsequent set.  your starting wait should be a failure weight or basically the max weight you can do

super sets - sets of exercises to work opposing muscles, ex. triceps and biceps

so i'm going to do back today and here is what a typical set up looks like:

Group Exercise Goal F/D Rest Actual
Back Wide-Grip Lat Pulldown x 8 75 sec. (rest period between sets)
(Machine)                             x 8 120 sec
                                           x 6 150 sec.
                                           x 6 F 150 sec.

Close-Grip Seated Cable Row x 10 60 sec.
                                            x 8 90 sec.
                                            x 8 120 sec.
                                            x 8 F 120 sec.

Shoulders Reverse Dumbbell Flye x 12 60 sec.
(Rear Delts)                                 x 12 60 sec.
                                                  x 12 60 sec.

Triceps Triceps Pushdown (Machine) x 15
Incline Dumbbell Curl                        x 15 45 sec.

Triceps Pushdown (Machine) x 12
Incline Dumbbell Curl            x 12 60 sec.

Triceps Pushdown (Machine) x 12
Incline Dumbbell Curl            x 12 60 sec.

Triceps Pushdown (Machine) x 12
Incline Dumbbell Curl            x 12

F = failure or do as many as you can till you can't do anymore

its a convenient work out program to do and will you give you results.  how you fuel your body and what your ultimate goals are will determine if you gain size or tone up and increase strength.  i don't usually print all 63 pages or whatever out but if you do there are example daily meal suggestions for gaining mass.  happy working out
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