the funny thing is when you do you best to stick to a routine and when you get to the gym and all the machines you need to use are being hogged by people doing 20 sets or talking for 5 minutes between 15 second workouts .... use free weights to attain the same workout. a busy machine is not an excuse to stop but rather a good reason to make another plan or do another workout altogether! Tuesday : shoulders, back and abs • To build, increase the weights with every set • To cut, keep the same manageable weight throughout. Start with dead lift. Do 5 sets. With increasing weights, 5th set till failure. A GREAT ALL BODY WARM UP. Also 5 sets. Use weighted straight bar behind bum/thigh, start shoulder raises in a circular pattern. First set do rotating shoulder backward. Start by raising shoulders high forward and rotate backward. Alternate next set rolling forward. Another 5 sets. Same exercise now but with weight in front. Sit down shoulder press: 5 sets. Back swing machine 5-6 sets. Tilted dumbbell lift…. Presses all the muscles on the back. Double dumbbell lift Abs: 20 sets of 20 crunches. You may start with a 5 key weight or choose to use it later. I start with the weight and then as I get tired I drop the 5kg. 5 sets of leg lifts left. 5 sets of leg lifts right 5 sets of leg lifts straight
Posted on: Tue, 25 Jun 2013 08:47:25 +0000
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