SalazarG 
"Just want to stay in good shape and in good health."
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I have done several different work outs, and this is by far my favorite. I do this more often than any other and always get great results.
I do 5 sets of 12 reps with 15 to 20 seconds of rest between each set, and no more than 1 1/2 minutes between each exercise for endurance and definition.
I do 4 sets of 8 reps with 25 to 30 seconds of rest between each set, and no more than two minutes between each exercise, for muscle growth.
I do 3 sets of 4 reps (with a spotter), with one to 1 1/2 minutes of rest between each set, and three to four minutes between each exercise for strength.
For each set, regardless of which of the three I am doing, I make sure that I can just barely lift the weight unassisted by the last rep. I make sure that I do this same weight for all of my sets on that particular day. I always find that by the second week I need to go up in weight.
I usually start with three weeks of 4 sets of 8, followed by three weeks of 5 sets of 12, and finished off by 1 week of 3 sets of 4. I then either go back to the same or change my numbers a bit. I never do more than one week of 3 sets of 4 though. This works pretty good for me.
I break my week up by doing the following;
Monday Chest
Tuesday Legs
Wednesday Biceps and Triceps
Thursday Back and shoulders
Friday Chest or Legs, I switch it out
I do my cardio after my work out, I find it makes the work out more difficult if I do it before, and I try and do it at least three days a week, sometimes four. I also do Abs every other day.
In regards to Abs, I go for quantity more so than weight, it tends to give me a leaner look versus bulky Abs.
I usually switch out my exercises so that I don't get bored or tired of the same thing. I try and do at least five exercises for each muscle on its particular day, and my last exercise is a burn out, but only when I do my five sets of 12 and four sets of eight, not on the four sets of three week.
This is what I mean by burn out, on chest for example, after my fifth exercise I will do three sets of pushups each set will go to muscle failure. On back and shoulders day I will do pull ups to failure, usually on the assisted machine, on legs day I will do lunges to failure, and on biceps and triceps day I will do rope pull downs on the cable machine, and single arm curls on the cable machine to failure. All of these are with light to moderate weight to accomplish at least 25 reps. At least the first set will be 25; the other two may not, but this is OK.
I also try and make sure I use good form on all of my exercises. The better the form the better the isolation, bad form just leads to wasted energy and high risk of injury.
I also make sure and include some rotator cuff exercises, this area tends to get neglected quite a bit, and can cause shoulder injury as you go up in weight.
I always try and rotate my cardio, to prevent acclamation. I rotate between running outside to dunning on the Treadmill with high incline or interval speed and incline, to Bike, Stairmaster, Elliptical, and Row Machine. |
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