My Planet Fitness Upper Body Workout.
Hi all!
Ashley and I were working out today and she observed that our blog focuses mostly on food and recipes. She thought we should also be putting up our exercise routines as the best way to lose weight and get healthy is to both watch your food intake and get regular exercise.
Here is the first of my three workouts - its my upper body workout. I am not a trainer or certified personal fitness instructor. This is just merely what I do after having read a lot of books on the subject.
It is important to not workout this routine everyday, as your muscles need proper time to recover. I use this routine twice a week with at least one day in between them, usually two days. On other days I either do my lower body workout, or have a cardio day - I will post these workouts later.
I use a method that incorporates a "push" then "pull" routine, working from the larger muscle groups to the smaller ones. Apparently the alternating push - pull method incorporates different fibers of a muscle group so that the entire muscle gets exercised.
Each weight lifting exercise requires three sets. The reason for this is that as you progress on each set more muscle fibers are called upon to do the job. Evidently some physical fitness research showed that 3 sets is the optimal amount to perform.
Each set should be done in a slow fluid motion over the course of a minute. Then rest 1 to 2 minutes between each set. To see how much weight you should use - find out the max you can lift on a particular machine, then use 50% of that as your workout load. For example, if your max chest press is 100 pounds, then use 50 pounds for your workouts.
If you find yourself unable to finish a 3rd set of twelve - then reduce your weight by one of the weights on the machine, 50 down to 40 for example, this will depend on the weights the machine is using, and try again on your next gym day. If you find that the 3rd set is too easy then add one weight to the load on your next gym day. You will eventually come to find the proper loads for all the exercises.
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Beginning warm-up and stretch: I like to do a little bit of stretching then 12 mins on the treadmill at a normal walking pace.
Exercise 1: Chest Press 3 sets of 12 reps. This is a major group push exercise.
Exercise 2: Seated Row 3 sets of 12 reps. This is a major group pull exercise.
Exercise 3: Shoulder Press 3 sets of 12 reps This is a minor group push exercise
Exercise 4 Lat Pulldown 3 sets of 12 reps This is a minor group pull exercise
Exercise 5 Tricep Extension 3 sets of 12 reps. This is a small group push exercise
Exercise 6 Bicep Curl 3 sets of 12 reps This is a small group pull exercise
Ending cool down and stretch: 3 sets of 20 Abdominal crunches and then slow walking for 5-10 minutes.
As long as your gym isn't too busy and the machines are free, this workout takes about 1 hour.
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Ashley and I were working out today and she observed that our blog focuses mostly on food and recipes. She thought we should also be putting up our exercise routines as the best way to lose weight and get healthy is to both watch your food intake and get regular exercise.
Here is the first of my three workouts - its my upper body workout. I am not a trainer or certified personal fitness instructor. This is just merely what I do after having read a lot of books on the subject.
It is important to not workout this routine everyday, as your muscles need proper time to recover. I use this routine twice a week with at least one day in between them, usually two days. On other days I either do my lower body workout, or have a cardio day - I will post these workouts later.
I use a method that incorporates a "push" then "pull" routine, working from the larger muscle groups to the smaller ones. Apparently the alternating push - pull method incorporates different fibers of a muscle group so that the entire muscle gets exercised.
Each weight lifting exercise requires three sets. The reason for this is that as you progress on each set more muscle fibers are called upon to do the job. Evidently some physical fitness research showed that 3 sets is the optimal amount to perform.
Each set should be done in a slow fluid motion over the course of a minute. Then rest 1 to 2 minutes between each set. To see how much weight you should use - find out the max you can lift on a particular machine, then use 50% of that as your workout load. For example, if your max chest press is 100 pounds, then use 50 pounds for your workouts.
If you find yourself unable to finish a 3rd set of twelve - then reduce your weight by one of the weights on the machine, 50 down to 40 for example, this will depend on the weights the machine is using, and try again on your next gym day. If you find that the 3rd set is too easy then add one weight to the load on your next gym day. You will eventually come to find the proper loads for all the exercises.
==================================================================
Beginning warm-up and stretch: I like to do a little bit of stretching then 12 mins on the treadmill at a normal walking pace.
Exercise 1: Chest Press 3 sets of 12 reps. This is a major group push exercise.
Exercise 2: Seated Row 3 sets of 12 reps. This is a major group pull exercise.
Exercise 3: Shoulder Press 3 sets of 12 reps This is a minor group push exercise
Exercise 4 Lat Pulldown 3 sets of 12 reps This is a minor group pull exercise
Exercise 5 Tricep Extension 3 sets of 12 reps. This is a small group push exercise
Exercise 6 Bicep Curl 3 sets of 12 reps This is a small group pull exercise
Ending cool down and stretch: 3 sets of 20 Abdominal crunches and then slow walking for 5-10 minutes.
As long as your gym isn't too busy and the machines are free, this workout takes about 1 hour.
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