Its no surprise that workout routines come in many options just like everything else in our life. Full body workouts, split training, push/pull splits, and on and on. Its important to find what benefits your lifestyle and to maximize your training trime. With that all said and done, lets take a look at some optionsthat you have to choose from.
- Push/Pull Split
- In this split you perform pushing exercises on certain days and pulling on the other
Pushing Examples: Squats, Calf raises, Bench Press Dips, etc.
Dumbbell Squat (quads, glutes)
Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
Chest Press (chest)
Lie on a ball or bench with the head and neck supported. Begin with the weights straight up over chest. Bend the elbows and lower arms no lower than shoulders, wrists straight. Lift back to start and repeat
Pulling Examples: Pulldowns, Rows, Crunches, Bicep curls, etc.
Barbell Bicep Curls (biceps)
Hold weights in hands, palms facing out, elbow slightly bent. Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don’t touch the shoulders), keeping elbows from moving back and forth. Slowly lower back down, but don’t straighten the arm entirely–keep tension on the muscle throughout the movement. If you find you’re swinging the weights to get them up, lower the weight and slow down.
Step Ups with Band
Wrap band under one side of step and hold on to the handles to create tension. Place right foot on the step and press into the heel as you step up. Lower down, touching left toe to the floor and repeat.
- Upper body /Lower Body Split:
- With this training split you would work your upper body on one day and lower on another.
Example: 3 day routine
Day #1 Back,Traps and Biceps
Day #2 Legs and Abdominals
Day #3 Chest ,Shoulders and Triceps
Split training lessons the risk of over- training.It is easier to burn out when doing full body workouts compared to focusing on a few muscle groups at a time.If you are on a limited time training schedule this may be a good option. Due to the fact that it shortens workout time.With split training you will want to work your large muscles first since they count on the small ones for stability.There is one down side and that is if you miss a workout day but this not that big of a deal.
- Full Body Workout:
- Full body workouts are very intense fat burning workout with little time in between sets. Pre-workout meals are extremely important or you will burn out. Plenty of protein and carbs are needed.This may be good choice for some beginners to introduce their body into lifting weights.To get the most out of this workout you should use free weights over machines. Machines tend to isolate muscle groups.
Barbell Chest Press: 8-10 Reps for 3 Sets Pull Ups: Body weight pull up for 3 Sets Standing Military Shoulder Press: 8-10 Reps for 3 Sets. Use Barbell or Dumbbell Barbell Squat: 8-10 Reps for 3 Sets Seated Calf Raise: 15 Reps for 3 Sets
Bicep Curls: 8-10 Reps for 3 Sets Tricep Bench Dips: Perform as many dips as you can for 3 sets. Back Extensions: One Set of 15* Swiss/Stability Ball Ab Crunches: 20-25
Have fun trying different splits to see what works for you. Remember to always allow a day of rest in between each workout.
Tags: Biceps curl, Dumbbell, Fitness, Health, Squat, Strength training, Weight
Just read a eye-opening report about a dozen guys on a football team that all ended up in the hospital with “”compartment syndrome,” which caused soreness and swelling in their triceps and high levels of creatine kinase, a protein that can harm the kidneys. Three players had surgery to relieve swelling.Authorities said the cause was not yet known, but the condition can be the result of exercise or the use of certain supplements. All but one of the players who became ill worked out last Sunday at the high school’s wrestling room, where one player says the temperature reached 120 degrees.” What a bad decision that was by the 1st year coach.For all my members at abs home workout please be judicious and proceed slowly if you have not been working out in a while. If you take too much of a jump up in your exercise regimen, your body will break down a lot of muscle at once. The result will be the release of too much broken down muscle particulates into the blood stream. This can clog the kidneys and cause Rhabdo.