HOW YOU CAN GET FIT!
Official Body-for-LIFE Weight-Training Plan
- Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
- Alternate training the major muscles of the upper and lower body.
- Perform two exercises for each major muscle group of the upper body.
- Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
- For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
- Always plan your training before hand.
- Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Daily Training Guide
| Day 1 | Upper Body Training | Chest/Shoulders/Triceps/Back/Biceps |
| Day 2 | Cardiovascular Workout | |
| Day 3 | Lower Body and Abs Training | Quads/Hamstrings/Calves/Abdominals |
| Day 4 | Cardiovascular Workout | |
| Day 5 | Upper Body Training | Chest/Shoulders/Triceps/Back/Biceps |
| Day 6 | Cardiovascular Workout | |
| Day 7 | Rest |
Upper Body
Chest
Choose Exercise from List
- Barbell Bench Presses
- Barbell Incline Presses
- Dumbbell Bench Presses
- Dumbbell Incline Presses
- Dumbbell Flyes
- Cable Crossovers
- Repetitions: x12, x10, x8, x6, x12, x12
Back
Choose Exercise from List
- Pull-Ups
- Wide-Grip Lat Pulldowns
- One-Arm Dumbbell Rows
- Seated Cable Rows
- Back Extensions
- Straight Arm Pulldowns
- Repetitions: x12, x10, x8, x6, x12, x12
Shoulders
Choose Exercise from List
- Seated Dumbbell Presses
- Front Raises
- Lateral Raises
- Reverse Flyes
- Upright Cable Rows
- Upright Barbell Rows
- Repetitions: x12, x10, x8, x6, x12, x12
Biceps
Choose Exercise from List
- Alternate Dumbbell Curls
- Barbell Curls
- Preacher Curls
- Concentration Curls
- Cable Curls
- Hammer Curls
- Repetitions: x12, x10, x8, x6, x12, x12
Triceps
Choose Exercise from List
- Seated Triceps Presses
- Lying Triceps Presses
- Triceps Kickbacks
- Triceps Pushdowns
- Cable Extensions
- Bench Dips
- Repetitions: x12, x10, x8, x6, x12, x12
Official Body-for-LIFE Cardio-Training Plan
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
The Benefits of Cardio
- Increases metabolic rate
- Increases growth hormone secretion
- Reduces stress levels
- Increases blood flow to the brain increasing alertness
- Improve cholesterol levels
- Improves digestion
- Boosts immune-system function
20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan
- Warm up the first 2 minutes at Intensity Level 5
- Minutes 2-3 move from Intensity Level 5 to 6
- Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
- Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
- Minute 20 cool down to Intensity Level 5 for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day
Visit Body For Life http://bodyforlife.com
Lower Body
Quadriceps
Choose Exercise from List
- Barbell Squats
- Leg Presses
- Leg Extensions
- Repetitions: x12, x10, x8, x6, x12, x12
Hamstrings
Choose Exercise from List
- Dumbbell Lunges
- Straight-Leg Deadlifts
- Lying Leg Curls
- Repetitions: x12, x10, x8, x6, x12, x12
Calves
Choose Exercise from List
- Seated Calf Raises
- Standing Heel Raises
- Repetitions: x12, x10, x8, x6, x12, x12
Abs
Choose Exercise from List
- Floor Crunches
- Oblique Floor Crunches
- Decline Crunches
- Decline Oblique
- Hanging Knee Raises
- Reverse Crunches
- Cable Crunches
- Cable Oblique Crunches
- Repetitions: x12, x10, x8, x6, x12, x12
No comments:
Post a Comment