posted on Jul, 8 2004 @ 12:53 PM
Well, heres my personal workout right now. I am not some champion bodybuilder, but im in good shape. Sixpack, biceps, triceps, ya know...that kinda
But here goes:
When i started out, I used the Navy SEAL training workout, which can be found at www.bodybuilding.com.
Anyways, I roughly follow it, because it can get extremely hard. (75 minutes continous lap swimming (No stopping!)
OK, so here we go:
10 minute warmup on treadmill, going about 5 - 7 mph.
Then its on to the biceps and triceps: 3 sets of 10 reps each (For bicep and tricep)
If you have access to a preacher curl, use that. Its an extreme concentration on the biceps, GREAT WORKOUT. It will give results fast
Do 3 sets of 15 on that.
Next, onto the chest, one of the biggest muscles.
I do a few things for this: First, the bench press. 3 sets of 10, SLOWLY. Don't do it fast, your just cheating yourself. If you do it slow you will
give the muscle time to build Better results that way.
Next, pushups 3 sets of 15.
Now, we do the pullups Underhand and overhand I started with 3 sets of 3 pullups, because they can be hard. Now I am doing 3 sets of 10 Work
your way up, if its easy for you, do more Underhand is good triceps, and overhand is good for biceps
Next, the crunch I do several different types. Here goes:
Regular crunch: 3 sets of 10. (Good for upper/middle abs)
Side crunch: (Take one leg and cross it over the other, then do a crunch bringing the opposite arm of the crossed over leg to touch the knee, 3 sets
Next, the knee-up. Good for lower abs. Stretch out your legs, and bring them up as you pull your upper back towards them.
3 sets of 10.
Next, I take a 10 pound weight and put it behind my head. I do a regular crunch while pulling the weight behind my head. Do 3 sets of 10
Then go take a shower