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Anonymous
>>308772 Never train the same muscle every day. Never, that is one of the golden rules.
Depending on exercises, I was expecting that you have higher weights, but since you don't.
Do this with a lets say 15 kilos worth of weight put on one dumbbell, do this continuously until you can do 2 sets of 50 repetitions per hand, increase the weight then by ~5 kilos and repeat, do this at, lets say monday.
On Tuesday you can do these, http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html and finish off with this http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html Put all of the weights you have on the dumbbells here thought. Try to get to 4 sets of 25 on them. Rest on Wednesday. Find out your limits on pull ups / chin ups / push ups / dips. Once you do, do 80% of the number of your maximum repetitions 5 times. Rest around 1-2 minutes in between these.
Only retest your failure point once a month or so.
Friday - Core http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html http://www.exrx.net/WeightExercises/Obliques/WtLyingTwist.html you can add crunches or other exercises if you want Do these as much as you think you can go.
Saturday, Do a little bit of everything, with lower weight, and for a lower duration.
Sunday - Chill..
Next week, read it from the start.
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