Hello, I have put together a workout plan, which my friends and I have developed. It was also developed by a professional lacrosse coach in the NLL. This plan is meant to burn fat and put on muscle, but not become bulky. I recommend warming up for 2-5 minutes on either a bike or treadmill before any work out. Warming up properly can help prevent injuries and pulled muscles. I am also looking to add a proper diet for each body type, but I will do more research before I even attempt to write it up. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Skipping Text Instruction: Start with a skipping rope and jump while the rope is going underneath your feet. Weight and Sets: Do two sessions of 3 minutes. Why am I doing this?: Skipping works many parts of the body, a great general exercise. Visual: ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Mofila
thats exactly what we do in weight trainign nice examples too bro this should be helpfull to alot of people
Good exercises in there, me, I do push ups and pull ups etc, I think the best way to work out is to pull your own weight. Stables you out more.
I already got a routine containing most of this, plus a few. Nice write up. Never did shrugs, and cant do tricep pulldowns. Instead I do tricep extension. and a few other things.
one good thing I see is that he is benching shoulders in(which helps reduce the chance of injury) several things, that wasn't a leg press in the picture it's a hack squat if I'm not mistaken. what's the point of doing 6 set for you biceps ion total in 0 sets for your lats? only way to loose bodyfat is to be on a caloric deficit, spot reduction is a myth doing crunches won't help you loose belly fat for ---- the DB flies look more like DB presses FYI. you neglect calves and shoulders. upi forgot to mention stretching warm-ups are typically best done by simply doing a few reps(say 5) with about half our normal weight(for liek one general movement, if you are working your legs no need to warm up for each seperate thing). Cardio is good too, but shouldn't be the only warmup you do. also it seems like you are doing EVERYTHING in one day. Try HIT MUCH EASIER ON THE BODY AND PRODUCES REALLY GOOD RESULTS REALLY FAST. do only one set for each body part and go to failure, the point where if I offered you 1000$ you couldn't do another rep. only hit the gym two or three times a week as you WILL overtrain if you do more. every so often do higher reps to keep your body from adjusting. a slash is the same thing as saying or alternate it every other session or so. ===================== squats or hack squats 12-16 reps !failure dead lifts 12-16 sets !failure leg curls 12-16 !failure leg extensions !failure lat pull downs/chinups with weight 6-8 !failure seated rows 6-8 !failure concentration curls/Hammer curls 6-8 !failure millitary press 6-8 !failure DB Press/Decline DB press 6-8 !failure incline DB press 6-8 !failure calve raises 6-8 !failure or 50-100 !failure(enjoy the burn) weighted crunches 15-20 !failure forearm curls/reverse forearm curls 15-20 !failure after a workout you should be beaten to hell almost crying... enjoy the endorphin high. I got really good results off this, atleast in terms of strength, bicept curl on a machine(machines are good for isolation don't evr let anyone tell you otherwise, though it's good to use freeweights as well) went from 600lb for 3 reps to 90lbs for 8 reps in about a month and a half.