Bored? Come in and play at Arcade! Go chat in Chatroom (requires AIM) Here you can view your subscribed threads, work with private messages and edit your profile and preferences Registration is free! Calendar Find other members Frequently Asked Questions Search Home Forums > Interests > Sports and Fitness > weight lifting plans
  Last Thread   Next Thread
Thread Post New Thread    Post A Reply
spiritual life mod

Registered: Apr 2002
Location: NY
Posts: 1632
Status: Offline

weight lifting plans

list your way of lifting here.

breakfast, lunch, take a protein shake or a tuna sandwich an hour before you lift.
cycles 1-6: make sure you stretch the muscle your lifting before you actually lift.
cycle 1,3,5:
chest, shoulders, biceps in that order.
three sets of nine repititions per each muscle. use at least two different workouts per muscle (not in the same day.)
day 1:flatbench, day 3: decline bench, day 5 incline bench.
next week, day 1: dumbell flies, day 3: dumbell flat bench, day 5: dumbell incline, etc. keeps rotating every odd day.
biceps: dumbells, standard look straight with back straight curl, and the use of the curling bar. negatives on day 1, 5.
shoulders: military press (bench), rotating with dumbells every other day.
cycle 2,4,6: tricepts, back, traps, in that order.
triceps: lie down on flatbench, hold the bar in the middle. hands must be two thumbs apart in middle. bend arm back so that bar almost touches face, keep elbow locked in place. alternating days, use a dumbell, behind your back; standing.
back: every other day work out each region of your back. use dumbells, resistance weight machines, etc.
traps: use the triangular trap bar, rotating with dumbells.

after working out, wait an hour, take another protein shake. if not, eat a peanutbutter jelly sandwich. (8-14 grams of protein.) you don't need that much since you're eating dinner. but during that hour, finish off your workout with cardio.
run for 15 minutes: warmup jog for 5, sprint for 30 seconds, jog for another 5, sprint 30 seconds, jog 3, sprint the rest. if you have hills. OR if you are located near a track, sprint the 100 meter straightaways, jog the curves, repeat for a 15 minutes.
cycle 1,3,5 should consist of running.
cycle 2,4,6 should be abs.
work out your abs every other day rotating with running.
do straight ab workout without weights for 16 minutes.
(download the 8 minute abs video, repeat it twice. it works, trust me.)
stretch before you run, before you workout your abs.
if you're hungry, eat. a banana to prevent muscle sores and pulls, or a light apple. your workout is done for the day. make sure your dinner consists of some sort of meat or fish.
within a month, you should notice at least 10-15 pounds of muscle gain.


Last edited by YaaMaKoh on 09-06-2005 at 12:32 AM

Report this post to a moderator | IP: Logged

Old Post 09-06-2005 12:30 AM
Click Here to See the Profile for YaaMaKoh Click here to Send YaaMaKoh a Private Message Visit YaaMaKoh's homepage! Find more posts by YaaMaKoh Add YaaMaKoh to your buddy list Edit/Delete Message Reply w/Quote
All times are GMT. The time now is 04:30 PM. Post New Thread    Post A Reply
  Last Thread   Next Thread

Show Printable Version Email this Page Subscribe to this Thread

Forum Rules:
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is OFF
vB code is ON
Smilies are ON
[IMG] code is ON