Wednesday, June 08, 2005
Summer Workout Program
My children have started working out. People always ask me for workout ideas.
Every exercise is 5 sets of 5 repetitions, and two exercises done back to back are called a "superset."
Monday
Superset 1
Dumbbell Side Raises
Wide-Grip Pulldowns
Superset 2
Dumbbell Bench Presses
Cable Rows
Wednesday
Superset 1
Leg Extension
Leg Curls
Superset 2
Standing Calf Raises
Calf Jumps w/dumbbells
Friday
Superset 1
Barbell Curls
Triceps Extension
Superset 2
Wrist Curls
Reverse Wrist Curls
Because I have the 1 1/4 lb plates the wrist curls will increase by 2.5 lbs/week and the other exercises by 5 lbs/week. But what's different is that they will do so in an up and down fashion.
Week 1 will be the starting weight,
Week 2 will go up by 2.5 or 5 pounds,
Week 3 will go up the same,
Week 4 will be the starting weight again,
Week 5 will use week 2 weight,
Week 6 will use week 3 weight,
Week 7 will continue up by 2.5 or 5 pounds,
Then week 8 will go back to week 5 weight.
Hope that's useful to anyone out there.
Keep lifting and keep sleeping!
Every exercise is 5 sets of 5 repetitions, and two exercises done back to back are called a "superset."
Monday
Superset 1
Dumbbell Side Raises
Wide-Grip Pulldowns
Superset 2
Dumbbell Bench Presses
Cable Rows
Wednesday
Superset 1
Leg Extension
Leg Curls
Superset 2
Standing Calf Raises
Calf Jumps w/dumbbells
Friday
Superset 1
Barbell Curls
Triceps Extension
Superset 2
Wrist Curls
Reverse Wrist Curls
Because I have the 1 1/4 lb plates the wrist curls will increase by 2.5 lbs/week and the other exercises by 5 lbs/week. But what's different is that they will do so in an up and down fashion.
Week 1 will be the starting weight,
Week 2 will go up by 2.5 or 5 pounds,
Week 3 will go up the same,
Week 4 will be the starting weight again,
Week 5 will use week 2 weight,
Week 6 will use week 3 weight,
Week 7 will continue up by 2.5 or 5 pounds,
Then week 8 will go back to week 5 weight.
Hope that's useful to anyone out there.
Keep lifting and keep sleeping!