February 16, 2015
5 Day Weight Training Plan : Back/Biceps (Monday)
Alright! Inquiring minds want to know. For those of you interested in lifting heavier or who have asked me for lifting workouts for specific muscle groups, I decided to put together a week's worth of workouts to show you guys how I lift at the gym. Keep in mind, I do not do the same routine every week. I like to try new things, so the breakdowns I am sharing with you are all routines I have written and used as part of my training. Also, I really like to mix it up, not only in the WAY I workout, but HOW I workout as well. For example, I will lift heavy for a few weeks like this and then I will mix it up for a few weeks with longer full-body HIIT sessions. I really enjoy lifting weights, interval training, yoga, and running, so for me it is important to have variety. No matter what you do, make sure to continue the things that you love! Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion. I have found that my energy levels often peak around the 30-45 minute mark. Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals. Listen to your body! Finally, I really want you to push it with the weights, at your level. Don't be afraid of getting bulky - challenge yourself. If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle. Don't start too heavy, but don't start too light either. You want a weight that will push you to the end of the set - as many fitness professionals say, to failure. Pay attention to your form - form over speed. Safety is important - I have included some video links from Bodybuilding.com below, for demos.
MONDAY : BACK/BICEPS Duration - 45-60 minutes
5 Warm Up/Stretch of your choice 10 Reps Pullups or Assisted Pullups ( 3 sets, resting 30 sec between sets)
Circuit 1: Repeat 3x 12 Reps One-Arm Bentover Row (R) 12 Reps One-Arm Bentover Row (L) 15 Reps Hammer Curls 30 Seconds Burpee w/Pushup 30 Seconds RES2
Circuit 2: Repeat 3x 12 Reps Dumbbell Bicep Curls 10 Reps Seated Fly 30 Seconds Bench Taps 30 Seconds REST
Circuit 3: Repeat 3x 10 Reps Lat Pulldown 10 Reps Seated RowUpon completion of weight training and depending on time finish with cardio : One 12 min HIIT session AND 20 min steady state cardio (running, incline walking, stair-master, elliptical, etc.) OR Two 12 min HIIT sessions. I have shared several of my own (http://afreshfitlife.com/) and you can find loads more at BodyRock.tv (http://www.bodyrock.tv/). One-Arm Bentover Row: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row Hammer Curl: http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl Bicep Curl: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl Seated Bentover Fly: http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raise Lat Pulldown: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown Seated Row: http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows Thanks for training with me - remember to like and/or share this post on Facebook!