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Body Building Secrets Revealed. Nishant Baxi
Читать онлайн.Название Body Building Secrets Revealed
Год выпуска 0
isbn 9785449854322
Автор произведения Nishant Baxi
Жанр Здоровье
Издательство Издательские решения
– Seated dumbbell hammer curls
– Dumbbell presses on an inclined bench
– Standing barbell military press
– Standing bicep curls
– Barbell tricep extension
– Upright barbell row
– Front dumbbell raise
The machines you can use on this day include:
– Seated cable rows
– Upright cable rows
– Cable crossover flies
– Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10—12 reps each except for the crunches which you can do unlimited amounts of.
– Standing calf press
– Lunges
– Barbell squat
– Stiff leg barbell
– Standing calf raises
– Crunches
Machine exercises include:
– Leg presses on a plate loaded machine
– Seated hamstring curls
– Kneeling hamstring curls
Weekend – Rest
If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won’t get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.
Here is a sample three day workout.
Day 1 – Back, Chest, and Abs
Do three sets of 12—15 reps each.
– Bent over barbell row
– Stiff legged barbell dead lift
– Barbell bench press
– Incline dumbbell press
– Dumbbell flies
– Crunches
Day 2 – Legs and Shoulders
Do three sets of 12—15 reps each.
– Barbell squat
– Seated calf raise
– Front dumbbell raise
– Side lateral raise
– Upright barbell row
– Lunges
– Barbell squats
Day 3 – Biceps, Triceps, and Abs
Do three sets of 12—15 reps each
– Barbell curl
– Incline dumbbell curl
– Lying triceps press
– Barbell tricep extension
– Front dumbbell raise
– Dumbbell hammer curls
– Crunches
About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.
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