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Anonymous
>>92524 (continued)
OK, you are doing cardio every day for 30-40 minutes to begin with, and then moving into HIIT (High Intensity Interval Training) later on. Now move onto doing weights. You should aim for 3-4 times a week. Free weight compound lifting is what you should be aiming for. Not just doing one muscle at a time, doing a whole area. www.bodybuilding.com has an excellent area on exercises for this, videos/pictures so you know what to do. BUT, remember, always ask at the gym for help if you feel you can't do something. It is better to ask than to hurt yourself from doing an exercise wrong. A good way to set up your 3-4 day routine is to put it into body area groups. For this example I will use the 7chan.org /fit/ FAQ routine.
MONDAY This will be the back day, all exercises will focus on using the back muscles. Exercises include: Deadlift, Bent Over Rows, Weighted Pullups and Seated Rows.
WEDNESDAY Squat day. Squats are one of the best exercises for legs, but are also dangerous if you can't do the correctly. Exercises include: Squats, Leg Presses, Lunges and Jump Squats.
FRIDAY Chest day. This will focus on mostly bench work, pushing weights. Exercises include: Flat Bench Press, Incline Dumbbell Press, Overhead Press, Weighted Tricep Dips.
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