Body Type: Overweight/bulky
Goal: Leaning/toning

Youll notice its ALMOST the same but more sets and higher reps. That means: a lowering in weight! DRASTIC weight lowering. This is gonna kick your ass. Dont wait longer than 1.5 minutes between sets!!!

15 minute cardio warmup

DB press
1x 15 warmup
4x12

Seated rows
1x15 warmup
4x15

Machine fly
3x12

lat pulldowns
3x15

standing bent over reverse db flies
3x12

abs- hanging leg raises and kneeling rope crunches and side bends.

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15 minute cardio warmup

Squats
1x15 warmup
4x15

seated calf raises
1x15 warmup
5x12

hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
4x15

Leg press machine
3x12

standing calf raises
5x12

Jasons assmaster thigh presses
3x15

same ab routine.

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15 minute cardio warmup

shoulder press
1x15 warmup
3x12

tricep rope pull down
1x15 warmup
4x12

bicep curls
1x15 warmup
4x15

one arm at a time shoulder lateral raises with dbs
3x12

rope pulldowns
3x12

hammer curls
3x10

abs same work out.


on off days do 30min-1 hour of cardio so about 2x-3x a week

Last edited by Orbax on Mar-02-2005 at 18:54

Very great thread idea and workout plans! I personally have my own which consists of swimming a lot and then working out minimal.

Anyways, I'd just like to add that locking your elbows and knees while doing some of those excersizes is very dangerous and can lead to pain and injury. BE AWARE OF THIS.

Body Type: Overweight/girl (no offense)
Goal: extreme leaning and toning

Day 1:

5 sets of 15 reps of incline db flies
WITH PALMS IN and elbows pretty much locked at 65 degree. point of a fly is to bring arm across chest so try not to throw shoulders into it. Youll feel it RIGHT in middle of chest if youre doing it right!!

5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell press
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of squats
5 sets of 15 reps of bent over reverse db flies

5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of Kneeling rope crunches

Day 2:

5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises in first post its the one arm at a time in front of you )
5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of Kneeling rope crunches

Day 3 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches


Day 4: Chest, back, legs work out
Day 5: Cardio
Day 6: Rest

The next week will start with the ARMS workout and then chest and then arms...then week after that chest arms chest...ad infinitum/nasueum

Yan is exactly right never Lock your joints!!! takes muscles off and puts all pressures on tendons and ligaments not good!

also!!! Go on the basic COUNTING premise of lift explosively and let it back down over TWO SECONDS. never let it come to full rest, muscles should always be working!!!


so biceps: curl UP hard! 1 one thousand two one thousand as you go back down

Squats: Stand up explosively!!!! sink back down slowly


THIS WILL LOWER YOUR WEIGHT!! this isnt a pissing contest do your appropriate weight for the love of God, youll look better and get better gains and get Stronger quicker!

you rule dude, 1st one's exactly what i was lookin for
seems like most of the gym machine ones shouldn't be too hard to change for someone who just has weights?

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http://www.youtube.com/mezzir

The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench)

movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run.

quote:

Originally posted by Orbax The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench) movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run.

This is true.. if your a total n00b at working out though

i would suggest using the machines to mimic those excercises.. as if you dont have someone with you it will be very difficult to see ifyour doing the proper form


Machines are good since they isolate for specific muscle groups and let you worry less about control. A very good way to get started with form

What kind of other exercises can #1 be combined with?

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quote:

Originally posted by ******** Seplling don't demonstrate intelligence and educatoin - knowing does.

NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines.

Clovis: If you do that routine and think you can do more chest or back that day lemme know its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set.

quote:

Originally posted by Orbax NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines. Clovis: If you do that routine and think you can do more chest or back that day lemme know its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set.

Well like...what if I want to run or swim in conjunction with that? Or will that kill me already?

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quote:

Originally posted by ******** Seplling don't demonstrate intelligence and educatoin - knowing does.

oh, go for it. I wouldnt do more than 30 min of cardio on weight days cuz your body runs out of fuel (Glycogen) and it stops being productive for you to do it. Im running to the gym today