Skip to main content

Traditional Body Building & Power Lifting Workout




So the title may sound extreme don't get alarmed I'm not telling you to workout like Arnold...lol... if you have weights and equipment at home you can start this now. If not unfortunately you will have to wait till the gyms open back up.

This is what we do Monday – Thursday when we are working on our muscles with machines and free weights. The hubs lifts heavy, even my young son can do some high weights, me not so much.

What you want to do is when you are working with higher weights you do lower amount of reps. So lets say your working with 100lbs or more you will do 3 sets with 4-7 reps (at least for us women) if you can do more go for it. Your first set you would start off with a small rep amount so like 4, that is your warm up. The next 2 sets you wanna go up so do the 7 reps or more if you can.

If you are working with lower weights you want to do more reps, so 100lbs or less you will do 3 sets, again the first set is your warm up so you could 6-7 reps your next 2 you want to get higher try to do between 10-12.

Your first time doing weights you might not even hit those amounts if you are not use to weight training don't get discouraged your muscles will grow and you will be able to do more in time.

Now I have mentioned before to do weight training before cardio, it gets your heart rate up so you are not working on your cardio and not getting as many benefits out of it. This is the way I have been trained. There are studies that show both ways. So this is just my suggestion.

Here is what your gym time (or at home) will look like Monday – Thursday

Monday = Chest & Tr i-ceps, it's going to be a push day, which means you are pushing the weights.

Tuesday = Back & Biceps day, it's going to be a pull day, which means you are pulling the weights.

Wednesday = Shoulder workout

Thursday = Leg day (this is my favorite day, my legs are so much stronger than my arms)

After you do your weights go straight to your cardio workout and do that as usual.

Friday you can take the day off or you can just do cardio

Saturday-Sunday full body rest!

It is very important you stretch before and after your full workout routine!



Labels:

Comments

Post a Comment

Popular posts from this blog

DIY Cheesecloth Ghosts

I absolutely love these! I love decorating for Halloween, I have to say it is my favorite holiday. I don't think you can have enough decorations up! So when I found this DIY project I just had to share!   DIY Cheesecloth Ghosts     You can find styrofoam mannequin heads at wig shots. They normally can stand on their necks but for this project you need to suspend them to let the cloth flow freely. Materials: Cheesecloth Styrofoam mannequin heads Sponge brush Watered-down glue or fabric stiffener Screw eyes Monofilament Removable adhesive hooks (like command brand or painters tape).     Steps: Apply a layer of cheesecloth to the head, then generously brush over head and face with glue. Use hands to smooth the cloth into the facial features. Don't brush down the neck, stop at chin level so the fabric is loose below that. Repeat until you have 4 layers each being 7 feet long of cheesecloth...
Post a Comment
Read more

Chicken Meatballs with Quinoa & Curried Cauliflower (high calories)

Alright my dear friends, we have some in the group who are needing to maintain or gain some weight, so this week is going to be high calorie meals. I will have (high calories) posted in the title of the recipe. This recipe serves 1 so you will need to adjust depending on how many people will be eating it. There is 697 calories, 44g carbs & 72g of protein. Ingredients: 1/2lb ground chicken 1 garlic love, chopped 1tsp turmeric pinch of cumin pinch of cinnamon handful dill, chopped 2 sprigs green onion, chopped For the quinoa & curried cauliflower: 1/4c quinoa 4 cauliflower florets 1/8c sweet potato chopped 1T evoo 1T medium curry powder 1tsp pistachios, chopped 1tsp sultanas 1/2 lime, juiced How to make: For the meatballs, mix together all the ingredients in a bowl with some seasoning. Form into six balls and chill in the fridge for 20 mins. Heat oven to 390 degrees. Wash the quinoa and put it in a saucepan with 7...
Post a Comment
Read more

Mama Mia Meatball Taquitos

Want something that is easy, sounds funny to kids and it should definitely be kid approved? Well here ya go, what kid doesn't love meatballs and taquitos? Recipe makes 1 dozen... Ingredients: 12 froze fully cooked Italian meatballs, thawed 2c shredded mozzarella cheese 1c ricotta cheese 1t Italian seasoning 12 8" flour tortillas cooking spray warm marinara sauce Directions: Preheat oven to 425, place meatballs in a food processor, pulse until finely chopped. Transfer to a large bowl, stir in cheeses and seasoning. Spread about 1/4c meatball mixture down center of each tortilla. Roll up tightly and place in a greased 15x10x1" baking pan, seam side down and spritz with cooking spray. Bake until golden brown, about 16-20 minutes and serve with the marinara sauce.
Post a Comment
Read more