My Weight Training Routine

Hey there again,

Hope that everyone enjoyed their weekend. Well, I know that I'm supposed to talk about HORMONES today, but I've decided to let you guys in on some of my WEIGHT TRAINING ROUTINE first. I was at the gym last Saturday and a bit late at it too :P they were supposed to close their doors at 10 p.m but I did manage to squeeze in and hour of INTENSE weight training.

Too bad I was there alone and couldn't take any pictures of the routine but anyway, I'll just talk about it first and maybe later on when I post more of my Weight Training Routine, I can include some PICTURES as well as VIDEOS on my TECHNIQUE and INTENSITY.

So in to the good stuff... My weight training routine days are always FULL BODY WORKOUTS. Yes!, this means I work all of my body's muscles in one workout. I know that many people says that you should only focus on a maximum of 3 body parts a day, but what the heck, the goal here is to be able to stimulate as much muscle as you can in the shortest period of time. Example, what difference is it if you worked your biceps 3 times a week compared to only one time a week? Of course the muscle which you spend more time stimulating will show more results faster (of course, you have to incorporate proper rest in between your weight training days)

Also, some of you might say, how the heck do I include a Full Body Weight Training in just 1 hour?! Well, the exercises below are pretty much how I did it. I learned all my weight training routine from Vince Delmonte's NO NONSENSE MUSCLE BUILDING program. You can check it out HERE. I guarantee that it will open your eyes if you were struggling to gain those stubborn muscles!

WARM UP
5 Minutes - Light Jog & simple stretching

WEIGHT TRAINING
1) Front Squats - 3 sets of 15 repetitions, 1 min rest between sets
2) DB Lateral Raise & Seated Military Press - 3 sets of 10 repetitions, 1 min rest between sets
3) Lateral Pull Downs & Deadlifts - 3 sets of 10 repetitions, 1 min rest between sets
4) DB triceps extension & DB bicep curls - 2 sets of 10 repetitions, 1 min rest in between sets
5) DB chest flyes & Bench presses - 3 sets of 10 repetitions, 1 min rest in between sets

CARDIO
5 Minutes - running 65% of VO2 max
5 Minutes - cycling 65% of VO2 max

Note : most of the weight training exercises are done in supersets, eg. DB lateral raise x 10 reps and immediately followed by seated military press x 10 reps, then only rest for 1 minute.

I'm pretty sure this routine WILL make you panting and sweating while you are lifting, and WILL also make you sore for days, which is good because this is ONE of the METHODS I use to determine whether I had good Workout. It's MONDAY now and I can still feel the soreness of my whole body while writing this post!!!

Be sure to check out Vince's No Nonsense Muscle Building Website HERE. You can find a more in depth explanations on how to really pack on those muscles in the shortest time possible. In my next post, I'll be posting my before and present pictures for you guys to check out. Although I haven't achieved the results I wanted, but I sure made a big difference in my body by gaining almost 10 kilograms in 3 months.

Until next we read...

Regards,
Terry
http://muscle-building-lifestyle.blogspot.com/