Full Week Hardcore Workout Plan Firstly let me start off by telling you this. If you want to workout, get big, stronger, or just more healthy understand this: It is a long road to travel with many bumps and hills,but in the end if you’ll be glad you took it. I’ve decided instead of doing one post on Training then one on Nutrition and so on, I’d write one on all thetopics touching on everything. Goals Step 1: The first and up most important step to become a successfulbodybuilder is setting goals. Think about it right now. Do you want to be thestrongest man alive? Do you want to be able to protect yourself from others? Doyou just want to look good and improve your charisma? Improve your skill in asport? Anything you chose you should write down. Writing things down will helpyou remember. Do it every day, this way you won’t forget and it only takes youa couple of minutes. Step 2: Choose a deadline. This way it will be that extra push you need to get through the workouts. It will put a good kind ofpressure on you, making you aware of the date and striving harder to reach thatgoal by the date. Most of the time you’ll reach you goal before the deadlinebecause of that positive pressure you put on yourself. Pressure is a goodthing! Step 3: Take action. get a calendar or a notebook and write down whatyou need to do each day in order to reach your bodybuilder workoutsgoals. Knowing what to do each day is a proven way to reach your goals. Makesure you finish everything on the same day you wrote it. Falling back willcause bad pressure and eventually make you quit training/working out altogether. NUTRITION Nutrition plays a crucial role in gaining results. Eating fast food and junkisn’t going to get you those six pack abs now are they? For our diet we are going to use a mass gain diet. here is an outline of what you will be eating/doing. 1. Eat healthy 2. More Protein 3. More Calories I know you’re thinking more?! Yes more. Calories=mass no matter which way you put it. Eat earth foods like Potatoes and Beans. Protein is essential formuscle repair and growth. You should have around 2g for every pound of you perday. Don’t go to your local Hungry jacks and eat. Never eat fast foods or fatty food. Eat some salads or vegetables. These are good ways to be healthy and staystrong. Most people tell you what to eat for breakfast, lunch, and dinner. I like tolet you judge. I don’t know what you like eating so you have to do a littleresearch and find out what you like that you can eat and you can’t eat. Rememberwhen putting on muscle you will put on fat. Thats why when this is all said anddone you cut. THE 11 THINGS YOU SHOULD KNOW BEFORE ATTEMPTING. Before getting started with anything you’re going to have to learn about whattraining/working out is. 1. Weight training/working out is something you pick up for a week and quit.Its long and tedious but can be very rewarding. 2. Weight training/working out will not get you faster or help cardio activity.It is for Muscle growth and Strength gain. 3. Weight training should not be done without supervision or at least anunderstanding of the subject. 4. Always stretch before working out. Pulling a muscle and/or injury is easyavoided by stretching. 5. Don’t train all day every day, that is called over training which we willlearn about later. 6. Understand that you won’t get big in a day, it takes months for growth butyou will see results in weeks. 7. Understand Supplements are not bad, although some are. 8.Learn form period. Don’t go swinging the weights. Swinging is only hurtingyou chances of muscle gain and improvement. 9.Eating right will not only help you at the gym (or home equipment) it willalso give you an overall good feeling. 10.Get at least 8-10 hours of sleep this belive it or not is a big part ofweight training. 11.Last but not least enjoy your workout, don’t go in stressed,tired, or sick.Better to sit out, then have you body in a world of hurt. You want your body ina good condition ready for training. MY WORKOUT PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Arms Legs Arms Legs Arms Back Chest/Abs You can mix and match your workouts how you like and you don’t have to take an off day but sometimes you just need it. Days 1,3,5 Arms Alternate Hammer Curl – Biceps Preacher Curl – Biceps Barbell Curl – Biceps Dumbbell Bicep Curl – Biceps Hammer Curls – Biceps One Arm Dumbbell Preacher Curl – Biceps Incline Dumbbell Curl – Biceps Bench Dips – Triceps Lying Triceps Press – Triceps Reverse Triceps Bench Press – Triceps Seated Triceps Press – Triceps Standing Dumbbell Triceps Extension – Triceps Bench Press – Shoulders Inclined Bench Press – Shoulders Declined Bench Press – Shoulders Standing Military Press – Shoulders Upright Barbell Row – Shoulders Days 2,4 Legs Barbell Deadlift – Legs Barbell Full Squat- Legs Barbell Lunge – Legs Dumbbell Lunges – Legs Rocking Standing Calf Raise – Legs Standing Barbell Calf Raise – Legs Day 6 Back Upright Barbell Row – Traps Dumbbell Shrugs – Traps Pull-ups – lats Wide-Grip Rear Pull-Up – lats Bent Over Barbell Row – Middle Back Bent Over Two-Dumbbell Row – Middle Back Stiff-Legged Barbell Deadlift – Lower Back Stiff-Legged Dumbbell Deadlift – Lower Back Day 7 Chest/Abs Dumbbell Flyes – Chest Incline Dumbbell Flyes – Chest Barbell Bench Press – Chest Inclined Barbell Bench Press – Chest Decline Barbell Bench Press – Chest Lying Hip Thrusts – Lower Abs Ab Crunches – Upper Abs Lying Hip Thrusts – Abs Ab Crunches – Abs Air Bike – Abs
Posted on: Mon, 28 Oct 2013 00:38:15 +0000
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