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.
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
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