Wednesday, 29 June 2011
INTENSE LEG WORKOUT TO BURN FAT!
Hey Guys! How is everyone? I just finished my leg workout which was followed by some light cardio. I performed 4 sets of each exercise and still went heavy on squats to stimulate my muscles. However, sometimes when calorie deficient you might try raising rep range to about 10 - 12 as you will have less energy and squats are a very demanding exercise. The same principle applies to other compound movements which you should perform first (after a warm-up) in your workout, other compound movements include bench press, dead-lifts, military press or barbell rows.
Here is the leg workout I performed:
Leg Extensions 2 sets 12 reps (warm-up)
Squats 4 sets 12 , 6 , 6 , 6 reps.
Leg Extensions 4 sets 6 , 6 , 6 , 6 reps
Leg Curls 2 sets 10 , 10 reps
Cardio - 10 minutes cross trainer fat- burning zone.
"sets" means how many times I performed the exercise
"Reps" means how many times I lifted the weight each time I performed the exercise.
Here is the leg workout I performed:
Leg Extensions 2 sets 12 reps (warm-up)
Squats 4 sets 12 , 6 , 6 , 6 reps.
Leg Extensions 4 sets 6 , 6 , 6 , 6 reps
Leg Curls 2 sets 10 , 10 reps
Cardio - 10 minutes cross trainer fat- burning zone.
"sets" means how many times I performed the exercise
"Reps" means how many times I lifted the weight each time I performed the exercise.
Saturday, 16 July 2011
Chest and Shoulder Workout to get ripped!
Hey guys here is my Chest and Shoulder workout:
Chest.
Incline Dumbell Press 4 sets 8-12 reps
Machine Chest Press 4 sets of 10-12 reps
Shoulders.
Dumbell Shoulder Press 4 sets 8-10 reps
Lateral Raises 3 sets 10-12 reps
Front Raises 3 sets 8-10 reps
You can also train triceps with these muscles if you want
Dips 3 sets 8-10 reps
Triceps Extension 3 sets 8-10 reps
I train chest and shoulders separately when I am trying to add muscle but when I am eating less calories I find this counter-productive. I like to start the workout with incline press because it is normally requires more work.
Chest.
Incline Dumbell Press 4 sets 8-12 reps
Machine Chest Press 4 sets of 10-12 reps
Shoulders.
Dumbell Shoulder Press 4 sets 8-10 reps
Lateral Raises 3 sets 10-12 reps
Front Raises 3 sets 8-10 reps
You can also train triceps with these muscles if you want
Dips 3 sets 8-10 reps
Triceps Extension 3 sets 8-10 reps
I train chest and shoulders separately when I am trying to add muscle but when I am eating less calories I find this counter-productive. I like to start the workout with incline press because it is normally requires more work.
