Friday, August 30, 2013
At home video workouts- no weight needed and Intermediate/Advanced 3 day split workout @ Gym
Here are 2 links - online workout videos from Lori Harder. They can be done at your own pace at home. Little to no equipment. The first link is a 22 minute workout w/light dumbbells.
Second link No EQUIPMENT NEEDED = full body workout
http://www.youtube.com/watch?v=F1phX7FHNqM
http://pinterest.com/pin/150096600053142448/
Below is a Gym workout for Intermediate/Advance 3 day split lean program
If you are tired of doing the same old routine. Here is a great building muscle workout. 1 month plan
You will do 2-4 sets of heavy weight /4 reps. followed by 2 sets of lighter weight/12 reps (higher reps)
You want to lift heavier then normal weight since you will only be doing 4 reps. Should be heavy enough you can't do anymore then 4 reps but not so heavy you compromise form!
For the second half of the exercise- Whatever your weight reduce it by 10-15lbs to complete 2 sets of 12 reps. Your muscles will feel fatigued and the last few reps should be difficult.
NOTE: complete 1 full exercise before moving on the the next exercise. Rest 30 seconds to 1 minute between sets.
Do this workout on weeks 1 + 3
On weeks 2 + 4 same exercise but increase from 4 to 6 reps and increase from 12 to 15 reps. Reduce weight accordingly.
Day 1:
Chest, shoulders and Triceps
Flat bench-DB press 4 sets/4 reps followed by lighter weight 2 sets/12 reps
Incline Barbell Press 3 sets/4 reps followed by lighter weight 2 sets/12 reps
Pec-deck flye or DB fly 2 sets/4 reps " " 2 sets/12 reps
Push-up 2 sets to failure
Shoulders
overhead barbell press 4 sets/4 reps followed by lighter weight 2 sets/12 reps
machine lateral raise or DB 3 sets/4 reps followed by " " 2 sets/12 reps
Reverse pec-deck flye 2 sets/4 reps followed by '' '' 2 sets/12 reps
Triceps
Press down 4 sets/ 4 reps followed by lighter weight 2 sets/12 reps
lying triceps ext. 3 sets/ 4 reps followed by '' '' 2 sets/12 reps
DB kickback 2 sets of 12 per arm
Cardio 30 min.
DAY 2 LEGS- CALVES-ABS
Squats 4 sets/ 4 reps followed by lighter weight 2 sets/12 reps
Bulgarian Split squat 3 sets/ 4 reps (each legs) followed by '' '' 2 sets/12 reps
(one leg on bench)
Lex ext. machine 3 sets/4 reps followed by " " 2 sets/12 reps
DB step up 3 sets/4 reps followed by " " 2 sets/ 12 reps
Reverse lunge 3 sets/4 reps per leg
Seated leg curl 2 sets/ 12 reps
Calf raises 4 sets/12 reps
ABS
Decline crunches 4 sets / 12 reps
15-20 reps/2-3 sets
bicycle
floor crunches
V ups
No Cardio
DAY 3 Back -Biceps
Deadlift 4 sets/4 reps followed by light weight 2 sets/12 reps
Lat Pulldown 3 sets/4 reps followed by " " 2 sets/12 reps
Seated cable row 3 sets/4 reps followed by " " 2 sets/12 reps
DB Shrug 3 sets/ 4 reps followed by " " 2 sets/ 12 reps
BICEPS
BB Curl 4 sets/ 4 reps followed by 2 sets/12 reps
Incline DB Curl 3 sets/ 4 reps followed by 2 sets/ 12 reps
Ez Bar preacher curl 3 sets/ 4 reps followed by 2 sets/ 12 reps
Cardio 30 minutes
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1 comment:
This is a great help. I just have to bring my phone to do my workout. Great info.. and its free!!!!
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