It is better to plan a Workout for your full body by adding four or five exercises to it if you are not acquainted with lifting weights for many years.
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
Pick any single exercise from each section and this will work for every muscle of your body. Try to change the routine from time to time to avoid boredom and most importantly to excited your muscles. You can go for shoulder presses on Monday, do Squats on Wednesday and bench presses on Friday. A gap of 48-72 hours between workouts is to be maintained as your muscles get built up while resting. The number of workouts should not go beyond 25 sets for all exercises as overdoing of sets bring harm to your body. Each set should hold 5 to 6 exercises. To begin with four sets will be good.
To build strength and size, your rep ranges should be variable.
• Monday: Medium reps (8-12) and medium weight.
• Wednesdays: Low reps (5-8) and heavy.
• Fridays: Weight High reps (12-15) and lower weight.
Reps in the 1-5 range helps in building dense muscle and muscular strength. Reps in the 6-12 range get you muscular endurance and muscular strength. Reps in the 12+ range help in building muscular size and muscular endurance. All these rep ranges work well for the overall development of your muscles.
Wait Between Reps Ranges
The “Men’s Health Big Book of Exercises” is a book all about workout routine and plans. It says about how long we should wait between our sets depending on how many reps we are performing for exercise. The resting period between reps ranges provide you a well rounded muscles and well balanced body.
• 1-3 Reps: Rest for 3 to 5 minutes.
• 4-7 Reps: Rest for 2 to 3 minutes.
• 8-12 Reps: Rest for 1 to 2 minutes.
• 13 Reps+: Rest for 1 minute or less.
Amount of reps and weight can be mingled in a single exercise. Here is an example for a dumbbell chest press for a Friday to make your idea clear:
• 12 reps at 65 pound dumbbells, take a break of 90 seconds.
• 10 reps at 70 pound dumbbells, take a break of 90 seconds.
• 8 reps at 75 pound dumbbells, take a break of 90 seconds.
• 6 reps at 80 pound dumbbells, done!
• Push (chest, shoulders, and triceps) –pushups, dips, overhead press, bench press, incline dumbbell press.
• Pull (back, biceps, and forearms)- chin ups, dumbbell rows, inverse body weight rows, pull ups.
• Core (abs and lower back) –hanging leg raises, planks, side planks, exercise ball crunches, jumping knee tucks, mountain climbers.
• Quads –squats, lunges, one legged squats, box jumps.
• Butt and Hamstrings –good mornings, step ups, hip raises, dead lifts, straight leg dead lifts.
Pick any single exercise from each section and this will work for every muscle of your body. Try to change the routine from time to time to avoid boredom and most importantly to excited your muscles. You can go for shoulder presses on Monday, do Squats on Wednesday and bench presses on Friday. A gap of 48-72 hours between workouts is to be maintained as your muscles get built up while resting. The number of workouts should not go beyond 25 sets for all exercises as overdoing of sets bring harm to your body. Each set should hold 5 to 6 exercises. To begin with four sets will be good.
To build strength and size, your rep ranges should be variable.
• Monday: Medium reps (8-12) and medium weight.
• Wednesdays: Low reps (5-8) and heavy.
• Fridays: Weight High reps (12-15) and lower weight.
Reps in the 1-5 range helps in building dense muscle and muscular strength. Reps in the 6-12 range get you muscular endurance and muscular strength. Reps in the 12+ range help in building muscular size and muscular endurance. All these rep ranges work well for the overall development of your muscles.
Wait Between Reps Ranges
The “Men’s Health Big Book of Exercises” is a book all about workout routine and plans. It says about how long we should wait between our sets depending on how many reps we are performing for exercise. The resting period between reps ranges provide you a well rounded muscles and well balanced body.
• 1-3 Reps: Rest for 3 to 5 minutes.
• 4-7 Reps: Rest for 2 to 3 minutes.
• 8-12 Reps: Rest for 1 to 2 minutes.
• 13 Reps+: Rest for 1 minute or less.
Amount of reps and weight can be mingled in a single exercise. Here is an example for a dumbbell chest press for a Friday to make your idea clear:
• 12 reps at 65 pound dumbbells, take a break of 90 seconds.
• 10 reps at 70 pound dumbbells, take a break of 90 seconds.
• 8 reps at 75 pound dumbbells, take a break of 90 seconds.
• 6 reps at 80 pound dumbbells, done!