What is your goal? Part 2

Second Step: Weights

Ok now you think you have your Nutrition figured out your set Right? Not quit. Now you have do some Free weights/ Resistant training to do. This is where you can put your own style in to your work out. If you are wanting definition/toning you want to keep your reps from 12-15 and your sets from 2-3 sets, If you are working on Muscle Hypertrophy  6-12 reps  for 3-6 sets. Now if you are wanting to gain muscle strength then you want to do no more then 6 reps for 2-6 sets. Now depending on which one is your for here is what your exercise program look like:

Definition/toning

3 days week  with 36- 48hrs between sessions

The Numbers represent the order you should do the exercises in be for taking a break and moving on to the next set. Pick a Wight that you can do no more then 15 reps with.

• Legs (1)    
  • Lunges or Squats    
    •  2-3 sets of 12-15 reps
• Back or Chest (2)
  • Row or Chest Press  
    • 2-3 sets of 12-15 reps
• Chest or back (3)
  • Chest Press or Row 
    •  2-3 sets of 12-15 reps
• Shoulders (4)   
  • Shoulder Press 
    •  2-3 sets of 12-15 reps
• Triceps or biceps (5)
  • Tricep Pulldown or Bicep Curl
    • 2-3 sets of 12-15 reps
• Biceps or Triceps (6)
  • Bicep Curl or Tricep Pulldown 
    •  2-3 sets of 12-15 reps
• Abs (7)  
  •  Ab Machine
    • 2-3 sets of 12-15 reps
• Break
  • 30 seconds between sets

For Muscle Hypertrophy 

4 Work out week 

Take no more the 90 seconds break between sets. Pick a weight that you can do no more the 12 reps with

Monday

Chest 

• Chest Press
  • 3-6 sets of 6-12 reps
• Wide Chest Press
  • 3-6 sets of 6-12 reps
• Incline Fly's
  • 3-6 sets of 6-12 reps
• Decline Chest Press
  • 3-6 sets of 6-12 reps

Tuesday

legs ( Quads and Hamstrings)

• Leg Press
  • 3-6 sets of 6-12 reps
• Leg Curl
  • 3-6 sets of 6-12 reps
• Leg Extensions
  • 3-6 sets of 6-12 reps
• Walking Lunges
  • 3-6 sets of 6-12 reps
• Calf Raise
  • 3-6 sets of 6-12 reps

Wednesday

Back

• Bent Over Row
  • 3-6 sets of 6-12 reps
• Lat PullDown Reg Grip
  • 3-6 sets of 6-12 reps
• Lat Pulldown Wide Grip
  • 3-6 sets of 6-12 reps
• Seated Straight Back Rows
  • 3-6 sets of 6-12 reps

Thursday

Arms ( shoulder, bi's and tri's)

Shoulders

• 3 Way Shoulder Raise
  •  Front raise (1)
    •  6-12 reps
  • Lateral Raise (2)
    • 6-12 reps
  • Bent Over Raise (3)
    • 6-12 reps
    • (3-6 sets total reps per set 18-36 reps)
  • Upward Row w/ Shoulder Press
    • 3-6 sets of 6-12 reps
  • Shoulder Shrugs
    • 3-6 sets of 6-12 reps

Triceps

• Dips
  • 3-6 sets of 6-12 reps
• Cable Pulldowns W/ Rope
  • 3-6 sets of 6-12 reps
• French Curls/Skull Crusher
  • 3-6 sets of 6-12 reps

 Biceps

• Ez Bar Curl Narrow Grip
  • 3-6 sets of 6-12 reps
• Incline Bicep Curl
  • 3-6 sets of 6-12 reps
• Strip Set (4 Different weight i.e.: 25 lbs 20 lbs 15 lbs 10 lbs)
  • 3-6 sets of 6-12 reps each weight

Build Muscle Strength

5 day work out week

Take no more the 90 seconds break between sets. Pick a weight that you can do no more the 12 reps with

Monday

Chest 

• Chest Press
  • 2-6 sets of 1-6 reps
• Wide Chest Press
  • 2-6 sets of 1-6 reps
• Incline Fly's
  • 2-6 sets of 1-6 reps
• Decline Chest Press
  • 2-6 sets of 1-6 reps

Tuesday

legs ( Quads and Hamstrings)

• Leg Press
  • 2-6 sets of 1-6 reps
• Leg Curl
  • 2-6 sets of 1-6 reps
• Leg Extensions
  • 2-6 sets of 1-6 reps
• Walking Lunges
  • 2-6 sets of 1-6 reps
• Calf Raise
  • 2-6 sets of 1-6 reps

Wednesday

 

Back

• Bent Over Row
  • 2-6 sets of 1-6 reps
• Lat PullDown Reg Grip
  • 2-6 sets of 1-6 reps
• Lat Pulldown Wide Grip
  • 2-6 sets of 1-6 reps
• Seated Straight Back Rows
  • 2-6 sets of 1-6 reps  

Thursday

 

Shoulders

• 3 Way Shoulder Raise
  •  Front Raise (1)
    •  1-6 reps
  • Lateral Raise (2)
    • 1-6 reps
  • Bent Over Raise (3)
    • 1-6 reps
    • (total reps per set 3-18 reps) 2 to 6 sets
  • Shoulder Press
    • 2-6 sets of 1-6 reps
  • Shoulder Shrugs
    • 2-6 sets of 1-6 reps

Friday  

 

Triceps

• Dips
  • 2-6 sets of 1-6 reps
• Cable Pulldowns W/ Rope
  • 2-6 sets of 1-6 reps
• French Curls/Skull Crusher
  • 2-6 sets of 1-6 reps

 Biceps

• Ez Bar Curl Narrow Grip
  • 2-6 sets of 1-6 reps
• Incline Bicep Curl
  • 2-6 sets of 1-6 reps
• Strip Set (4 Different weight i.e.: 25 lbs 20 lbs 15 lbs 10 lbs)
  • 2-6 sets of 1-6 reps each weight

 

Abs

 

Abs can be done ever other day

a good rule of thumb is body weight exercises should be taken to max rep and if you are adding weight to those exercises then follow the recommended sets and reps in which ever goal you are trying to accomplish.