Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a brief and extremely effective full body weight session you can very easily get done in 30 minutes or less. Your muscles will feel the workout but you won’t have the muscle soreness that will prevent you from your other training.
Try this program twice per week. You are going to do drop sets. What this means is you are going to do 3 sets back to back without resting. Obviously if you’re not experienced with liting weight, you will start with one set then more up to the three sets. You are going to work your larger muscles first. The order goes something similar to this:
Leg extension Leg Press Hamstring Curl Close Grip Lat. Pull Down Pull Over or Seated Row Bench Press Chest Fly Triceps Bicep Curls Lateral Shoulder Raise
For every exercise, write down the weight and the number of repetitions you perform for your first set only. Do 15 repetitions, once you get to the 15th repetition drop the weight down around 25% then do as many repetitions as you can, then again without rest, drop the weight down and do as many repetitions as you can. If on the first set, you can’t make fifteen repetitions, not a problem, do as many as you can then drop the weight and keep going as I said.
Take note of the weight and number of repetitions you performed for the first set only. For your next workout, if you made it to fifteen repetitions, raise the weight. If you didn’t make it to fifteen repetitions, keep the weight the same and try to do more repetitions than you did last time. This will constantly push you to train harder. Try and do the exercises in the exact same order every time.
Not resting will really fatigue the muscle, but only whilst lifting at the moment. You will still manage to do your other training. Training in this way will stimulate muscle growth because you are causing the muscles to fail. In fact, on your third set, you might only be lifting the bar without any weights on it since your muscle is failing. That is one reason you’ll wish to do this workout on some kind of machine except if you have a spotter. Get past how much weight you’re lifting, simply let your muscles fail.
After a couple of sessions, switch the kind of exercise you’re doing. Instead of a chest fly, perform a decline bench, then later, do an incline bench. Instead of a close grip lat pull down, do a seated row, but keep the same basic order, working the bigger muscles to the smaller muscle.
You need to be able to get this fully body weight session done in 30 minutes or less. Now go run!
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