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30 Nov 2004

HELP WITH WORKOUT
I GYM 5 DAYS A WEEK FOR ABOUT AN HOUR A DAY.
I AM LOOKING FOR A WORKOUT THAT WILL BUILD MUSICLE AND BURN FAT, AND INFO ON WHAT DAY I MUST EXERCISE THE DIFFERENT MUSICLE
Answer 332 views
Expert
Bodybuilding
body building

01 Jan 0001

Storm,

Try this program below:

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BEGINNER’S GYM PROGRAM

Day 1 & 4 (Mon & Thurs)
Chest:
DB/BB bench press – 5 sets of 12, 10, 8, 6, 12
SS
DB flys – 1 set of 12 reps

Shoulders:
Seated DB press – 5 sets of 12, 10, 8, 6, 12
SS
DB lateral raises – 1 set of 12 reps

Triceps:
Seated overhead DB extension – 5 sets of 12, 10, 8, 6, 12
SS
Tricep press down – 1 set of 12 reps

Abs:
Crunches – 3 sets of 15 or max
Hanging leg raises – 3 sets of 15 or max

Day 2 & 5 (Tues & Fri)
Biceps:
Seated alt DB curls – 5 sets of 12, 10, 8, 6, 12
SS
Standing EZ bar curls – 1 set of 12 reps

Back:
Lat pull down – 5 sets of 12, 10, 8, 6, 12
SS
T-Bar rows – 1 set of 12 reps

Legs:
Quads:
Leg press 5 sets of 12, 10, 8, 6, 12

Hamstrings:
Leg curls 5 sets of 12, 10, 8, 6, 12

Calves:
Standing calf raises 5 sets of 15, 12, 10, 8, 15


Cardio Program (20 mins)-Optional for later (Wed & Sat)

Cycling:

• Start on level 4 for two minutes
• Move up to level 5 minute 3
• “ “ “ 6 “ 4
• “ “ “ 7 “ 5
• “ “ “ 8 “ 6
• Back to level 5 minute 7
• Move up to level 6 minute 8
• Repeat this process another 3 times
• The last 2 minutes take it down to level 3 and ride relaxed for those two minutes
• This should give you a total of 20 minutes of cardio

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Let me know what you think.

Keep well,

Conrad Booysen-Biokineticist
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