2 Day Routine - Increased Recovery

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After a few weeks, perform two sets for each exercise. After around 3 months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Performing your workout correctly:

1. On the first training session, start off light, do 1 set per exercise. You might ache the next day, this is normal and shows you have trained well. Training well results in your body adapting to the stress applied. This causes your muscles to get stronger, firmer and more toned to cope with the stress you have put them under. You tend to ache the most the first few sessions, a dull ache however is good, often desirable and is a true indication that you have trained hard!

2. After a few weeks, perform 2 sets for each exercise. After around 3 months, perform a maximum of 3 sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

3. Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough, so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing. When I say increase, it only needs to be a very little increase in weight, (in some instances, a tiny 1 or 2lb plate or extra 1-2 reps is fine.). Don’t ego train, i.e. throwing two additional big plates on the end of each bar and thinking you can lift it, only to struggle or bounce it up, is a waste of time. You’ll end up using bad form, which makes you look silly, but increases your chance of injury and on top of that you probably won’t even be using the actual muscle you are trying to work!

*Get proper instruction on all exercises or invest in a personal trainer to show you how to perform each exercise properly.

Leg Press

(If you want to know how to do an exercise,
click on its name and you’ll see an animated
graphic like this appear)

All exercises: 1-3 sets of 10-12 reps each.

Monday

Squats or Leg Press (Lunge for women)
Standing Calf Raise
Incline Bench Press
Close Grip Bench Press
Dumbbell Biceps Curl
Leg Raise

Thursday

Behind Neck Shoulder Press
Lateral Raise
Shoulder Width Lat Pulldown
Close Grip Seated Pulley Row
Triceps Pushdown
Crunches
Hyper Extension
Shrugs (men only)

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