Hi there all, and thanks for reading....
ok, here's the lowdown.....
I started a program that lets me train my upper body twice a week, my legs twice a week, and cardio 2-3 times a week, depending on time and energy. Like most adults, I have to balance my training, work, family, and studying (for the ace test of all things)...kinda like a time juggling circus sometimes!
So, taking all the knowledge I have, here's what I came up with:
First off, I take V2 on my training days 30 minutes before working out, even though a 200mg caffeine pill seems to work better, ugh...and blend a nice protein shake with whey, milk, and strawberries soon afterwards.
My goals are to add some quality muscle mass, lose the fat (summer...aaarrghhh!), get some good cardio in...but work the whole upper body in one training session, as it's too easy to miss a day here and there.....here we go........
upper body--lighter day
10-15 reps...no less than 10
larger muscles get 3 sets, smaller ones get 2 sets
incline press
dumbell flyes
lat pulldown
bent over barbell rows
lateral raises
upright row
dumbell curl
preacher curl
tripcep pushdowns
dips or kickbacks
sometimes substitute with close grip pulldowns, concentration curls, front dumbell raises, etc...to keep interesting
upper body--heavy day
6-8 reps...no more than 8
all muscle groups get 4-5 sets, w/warmup set
bench press
one-arm row
dumbell shoulder press
barbell curl
lying tricep press(french press)
seated forearm curls
legs get heavy and light...according to mood that day
cardio=approx 30 min and abs every cardio day
week looks like this
1.)heavy
2.)cardio
3.)legs
4.)cardio
5.)light
6.)cardio
7.)legs
1.)cardio
2.)heavy
etc, etc..cycle continues this way
a cardio may be missed and cycle gets rearranged, but we all know how this goes, don't we?
ANY help or criticism would be greatly appreciated,
thanks, and good safe training everyone!
Thanks, Brian
ok, here's the lowdown.....
I started a program that lets me train my upper body twice a week, my legs twice a week, and cardio 2-3 times a week, depending on time and energy. Like most adults, I have to balance my training, work, family, and studying (for the ace test of all things)...kinda like a time juggling circus sometimes!
So, taking all the knowledge I have, here's what I came up with:
First off, I take V2 on my training days 30 minutes before working out, even though a 200mg caffeine pill seems to work better, ugh...and blend a nice protein shake with whey, milk, and strawberries soon afterwards.
My goals are to add some quality muscle mass, lose the fat (summer...aaarrghhh!), get some good cardio in...but work the whole upper body in one training session, as it's too easy to miss a day here and there.....here we go........
upper body--lighter day
10-15 reps...no less than 10
larger muscles get 3 sets, smaller ones get 2 sets
incline press
dumbell flyes
lat pulldown
bent over barbell rows
lateral raises
upright row
dumbell curl
preacher curl
tripcep pushdowns
dips or kickbacks
sometimes substitute with close grip pulldowns, concentration curls, front dumbell raises, etc...to keep interesting
upper body--heavy day
6-8 reps...no more than 8
all muscle groups get 4-5 sets, w/warmup set
bench press
one-arm row
dumbell shoulder press
barbell curl
lying tricep press(french press)
seated forearm curls
legs get heavy and light...according to mood that day
cardio=approx 30 min and abs every cardio day
week looks like this
1.)heavy
2.)cardio
3.)legs
4.)cardio
5.)light
6.)cardio
7.)legs
1.)cardio
2.)heavy
etc, etc..cycle continues this way
a cardio may be missed and cycle gets rearranged, but we all know how this goes, don't we?
ANY help or criticism would be greatly appreciated,
thanks, and good safe training everyone!
Thanks, Brian
