Thursday, September 16, 2010
Quick Morning Workouts
by Tom Mack
Having to deal with all the activities of the day and still find time
to fit in a killer workout is a constant challenge. Keep in mind that
it does take discipline to work out early in the morning, but if you
stick with you get used to it.
Monday:
Chest,
bench press - 3 sets, 8-12 reps (bar to upper chest near the neck
line is for bodybuilding, bar lower in the chest is for power lifting)
incline press - 3 sets, 8-12 reps
dips - 3 sets, 10 reps (wide grip)
Shoulders,
military press - 3 sets, 8-12 reps
front dumbbell raise - 2 sets, 8-12 reps
lateral dumbbell raise - 2 sets, 8-12 reps
upright rows - 1 set, to failure
Triceps,
french press - 3 sets, 8-12 reps
tricep pushdown - 3 sets, 8-12 reps
dips - 1 set to failure ( close grip, emphasize the triceps)
In between sets work your abs
Tuesday:
Legs,
front squats - 2 sets, 8-12 reps
squats - 3 sets, 8-12 reps
deadlift - 3 sets, 8-12 reps (ankles line up with smooth part
of the bar)
leg extension - 3 sets, 8-12 reps
leg curls - 3 sets, 8-12 reps (super set with leg extension)
calves - 3 sets, 8-12 reps
in between sets work your abs
Wednesday:
Back,
pull ups - 5 sets, 10 reps
barbell rows - 3 sets, 8-12 reps
pull downs 1 set, to failure
Biceps,
seated dumbbell curls - 3 sets, 8-12 reps
straight barbell curls - 3 sets, 8-12 reps
working abs in between sets
Thursday:
OFF
Friday:
Power routine:
power cleans - 6sets, 4-6 reps
jump shrug - 3 sets, 10 reps
box jump - 2-3 sets, 10-20 reps
work abs in between sets
This routine can be completed in an hour. I increase the weight after I
can perform 10-12 reps. On days where I feel strong, I won't count the
reps but go to failure.
Good Luck
Also read The Truth About Getting Six Pack Abs
And for more artilce go to Fitness, Health and Weight Loss Newsletter eZine
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