My workout

When you construct your schedule, make sure to leave at least 48 hrs between weight workouts of the same
body parts.Your muscle need time to recover and repair themselves after a workout.

The Three components of your weekly schedule

1) Strength Training: Three times in a week. (Mon, Wed, Fri)
2) Additional cardio exercise: Optional , on non-strength training days.
3) Abs exercise: 2-3 times in a week. ( you can do it on non-strength training days)
My workout routine.

Monday:

Complete the rest of the circuit twice.
Total body strength training workout
1) Barbell Squat 10
2) Front Squat
3) Bench Press
4) Pulldown
5) Millitary Press
6) Upright Row
7) Arnold Press
8) Triceps pushdown
9) Leg Extension
10) Biceps Curl
11) Leg Curl

Tuesday:
Abs exercise + Dead Lift Exercise + 30 minutes Cardio (HIIT)

Wednesday:
Repeat entire circuit twice.
1) Barbell Squat
2) Bench Press
3) Pulldown
4) Military Press
5) Upright Row
6) Arnold Press
7) Triceps Push down
8) Leg Extension
9) Biceps Curl
10) Leg Curl

Thursday:
Abs Exercise + DeadLift Exercise + Cardio

Friday:
Rest. :)

Saturday:
1) Barbell Squat
2) Front Squat
3) Split Squat
4) PullUps
5) Travelling lunges
6) Military Press
7) Step-up
8) Biceps Curl

Sunday:
Abs Exercise + Back Exercises (for V shape body,3 sets )


Next time, I shall explain about 6 pack Abs exercise. :)
Ta!
Ami

Back to routine

I have started working out again. It was hard to find time to exercise for last 2 weeks. but now every thing around me is getting settled. :)

Yesterday, I did circuit training. I think most people are familiar with circuit training. It optimizes your muscle-building potential. That is, you will perform one set of an exercise and then move immediately to the next exercise, with just 30 seconds of rest. (I take just 15 seconds). You will save time because you will cut the amount of rest you need when you alternate muscle groups. Very important, you will keep heart rate elevated throughout the workout, so you will burn even more calories while you are exercising -whether its in the Gym or in your own living room.

I lift heavy weights in order to boost metabolism and continue burning calories for several hours post workout. Don't think how much calories you are burning when you are in the Gym, think how much will you burn when you are not in the Gym.

Many people thinks they will get bulk if they lift heavy weights. This is not true. Its really hard for your body to add 1 pound of lean muscle. If you control your calorie intake, trust me you will not get bulk.

Thats all for now. Tomorrow, I shall post my workout routine.
take care
Ami