Checkthiswork out, would the effects of this be better than the effects of going the gym?
i started a new gym progarm, wrote bymy trainer any think add change round
well like i said find your i rep max and start at 80% and try for 8 reps and work it up to 12 reps. chest back and abs
1)bench press incline and flat
2)flys- flat bench and incline
3)bent over barbell rows- bend at hips and pull the bar into your chest
4)lat pull downs- bar with machine where you sit leaning back and pull the bar to your
chest and squeeze your shoulder blades together. vary your grip close and wide.
5)back extenstion- roman chair start bent over facing the floor and lift up to a straight position using your back muscles.
6)crunches holding a weight on your chest
7)curl ups - lift from the shoulders and roll up one vertebra at a time maintaining good contraction.hold for 8 and then slowly roll back down. (SIT UPS)
8)lower ab leg lifts- lay on a bench and have legs extended over edge lift legs slowly to parrell with the wall hold and lower slowly go a little beyound bench height without extending your back up- so contract those abs when you can do those really easy add weights.
9)bicycle crunches- elbow to opposit knee
10) suitcase lift- dumbell at side and make like you are grabbing a suitcase - keep your sbs tight and do this slow.
11) keep doing the machine that you have been where you crunch up against the pad.
Shoulders and Arms-
1)shoulder press with bar front and back - hold bar at back of neck push up to the ceiling and down; do the same only in front to the top of you chest.
2)lateral arm raises- arms at sides with dumbell and raise to shoulder height. do these out to the front too.
3)shrugs- barbell at waist height and shrug.
4) tri dips or diamond pushups- dips sit on bench feet and legs on another benchslide forward and dip down so your butt is almost to the floor and up; make a triangle withyour hands and do pushups that way.
5) skull crushers or frech press- sc-lay down on bench arm extended out in front of you hold with other hand at elbow and lower your weight to your skull without moving your upper arm. fp- same thing only with a barbell and two hands nad overhand grip.
6) kick backs- knell one knee on bench and elbow tucked in at side and arm bent straighten flex and hold for 2 and lower.
7) hammer curls- make like a hammer
8) concentration curls- sit down and elbow to inside of thigh and curl up
9)straight bar bells curls or precher curls - i prefer without the bench but that is me.
10)wrist curls- withdumbells sit down forearms on legs and curl the weight vary with overhand and under hand grip.
Legs
1)deadlifts- straight legs lift bar up from floor and lower only bend at hips everything else must remain straight.
2)squats
3)leg press
4) lunges with weights
5) thigh abductor and aductor- the machine where the pads are either outside or inside your thighs and you either sqeeze or push them out- just watch the boys-lol; you can do this with cables if you want just attach the loop an you r ankle and change how you stand for the different movements.
6)upright rows- bar on the floor squat and grab it stand up and then squat down do these some legs hip width apart and some legs together.
7)wall sits
8) calf raises with weights
Cardio and abs again interval training ia good too - sprint 100meters do push ups sprint agian do crunches for like 10 min then di wall sits for as long as you can then do lunges for 1 min then jumping jacks for 1 min then start over and then you done.
i started a new gym progarm, wrote bymy trainer any think add change round
well like i said find your i rep max and start at 80% and try for 8 reps and work it up to 12 reps. chest back and abs
1)bench press incline and flat
2)flys- flat bench and incline
3)bent over barbell rows- bend at hips and pull the bar into your chest
4)lat pull downs- bar with machine where you sit leaning back and pull the bar to your
chest and squeeze your shoulder blades together. vary your grip close and wide.
5)back extenstion- roman chair start bent over facing the floor and lift up to a straight position using your back muscles.
6)crunches holding a weight on your chest
7)curl ups - lift from the shoulders and roll up one vertebra at a time maintaining good contraction.hold for 8 and then slowly roll back down. (SIT UPS)
8)lower ab leg lifts- lay on a bench and have legs extended over edge lift legs slowly to parrell with the wall hold and lower slowly go a little beyound bench height without extending your back up- so contract those abs when you can do those really easy add weights.
9)bicycle crunches- elbow to opposit knee
10) suitcase lift- dumbell at side and make like you are grabbing a suitcase - keep your sbs tight and do this slow.
11) keep doing the machine that you have been where you crunch up against the pad.
Shoulders and Arms-
1)shoulder press with bar front and back - hold bar at back of neck push up to the ceiling and down; do the same only in front to the top of you chest.
2)lateral arm raises- arms at sides with dumbell and raise to shoulder height. do these out to the front too.
3)shrugs- barbell at waist height and shrug.
4) tri dips or diamond pushups- dips sit on bench feet and legs on another benchslide forward and dip down so your butt is almost to the floor and up; make a triangle withyour hands and do pushups that way.
5) skull crushers or frech press- sc-lay down on bench arm extended out in front of you hold with other hand at elbow and lower your weight to your skull without moving your upper arm. fp- same thing only with a barbell and two hands nad overhand grip.
6) kick backs- knell one knee on bench and elbow tucked in at side and arm bent straighten flex and hold for 2 and lower.
7) hammer curls- make like a hammer
8) concentration curls- sit down and elbow to inside of thigh and curl up
9)straight bar bells curls or precher curls - i prefer without the bench but that is me.
10)wrist curls- withdumbells sit down forearms on legs and curl the weight vary with overhand and under hand grip.
Legs
1)deadlifts- straight legs lift bar up from floor and lower only bend at hips everything else must remain straight.
2)squats
3)leg press
4) lunges with weights
5) thigh abductor and aductor- the machine where the pads are either outside or inside your thighs and you either sqeeze or push them out- just watch the boys-lol; you can do this with cables if you want just attach the loop an you r ankle and change how you stand for the different movements.
6)upright rows- bar on the floor squat and grab it stand up and then squat down do these some legs hip width apart and some legs together.
7)wall sits
8) calf raises with weights
Cardio and abs again interval training ia good too - sprint 100meters do push ups sprint agian do crunches for like 10 min then di wall sits for as long as you can then do lunges for 1 min then jumping jacks for 1 min then start over and then you done.