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2003/12/22, 09:34 PM
Hello everyone!
I am trying to loose 20 lbs. everything seems to work fine. However I have one question. Should I train 1 or 2 body parts when I go to the gym or should I cover the entire body at once? I want to loose weight and tone.
Thank you!
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2003/12/23, 08:07 AM
It depends on your level of fitness, experience, etc. If you are new to resistance training, working the whole body 3 times a week will work well. It allows you to see alot of progress in the shortest amount of time while allowing you to acclimate yourself to the training regimen. Also with this type of workout you can incorporate the principles of circuit training to increase your heart rate. This will also help you reach your goals. The split system, on the other hand, allows you concentrate more on specific body parts (more exercises per body part). Hope this helps. Good Luck
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2003/12/24, 10:21 PM
well..i'm not a personel tranner by no means.. but i am a cheerleader for my colleg there fore i'm around alot of girls, and they ask me what to do and i give them lil work outs and junk.....i always gave them a 3 day split...that had to do with more legs and abbs work than anything else, however i never neglected anything either, i did this because most girls want a nice toned legs butt and abb area with out big muscles in the shoulders and arms lol
my old stunt partner did this work out and she liked it
mon:legs/ back/abbs
lunges 3x15 (or leg extensions)
leg curls 3x10( or one leged)
calf raises( standing or sitting)3x10
stifflegged dealifts 2 12( make sure get good strech ur legs will be tight after the lunges and leg curls and calf raises)
back:
back hypers 3x12
lat pull downs 3x12
reverse flys or head down 3x 10( really more traps but o wel lol)
abbs
reverse crunchs 2x25
regular crunchs 3x15
"twisters" get in a decline bench hook ur feet in it and as u come up twist from side to side( use a brom stick if u want)u do this as u go up and down, do this for like 15 secs then rest do it again 3 sets of 15 secs
weds.
shoulders/ arms
lateral raises 3x12
dumbell up right rows2x12
arnold press 3x12
arms:
rope tricep extensions 3x12
one arm exteniosn or kick backs 3x12
alternating dumbell curls 3x12
cable straght bar curls 2x12
friday
chest/legs
dumbell bench 3x12
flys 2x12
incline dumbell bench 2x12
legs;
pilate' squates(like in ballet put a dumbell in ur hand between ur legs and try to make ur knees go to the left wal and right wall as if ur doing a butterfly stretch)
3x15
crab leg press( same thing just on a leg press)3x12
stiff leged dead lifts( good stretch)2x15
abbs
side crucnches 3x20
hanging crunches 2x20
romain chair crunches2x20
ur done
it looks long but u do it very fast, get water after every set, then do the next set, shouldn't take longer than an hour.just so u know I AM NOT a personal trainer or certified lol but i just htought this might help you
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---andrew.......adversity causes some to break, but others to break records!
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