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!
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