Weight Workout

Weight Workout

No nonsense First String Weight Workout - 5 week Hardcore Routine

This weight workout is called No nonsense First String Weight Workout
because it only consist of four different Exercises, and doing all four
100 reps! These directions must be followed exactly as written! You will
for sure see great improvement in size and muscle. For this routine you
will need a watch with a second hand, and Weights. Before getting started
read the entire workout plan, and get all your weights together, The four
exercises for this routine are as follows:

Bench Press (to be done with 50% of your body weight, for example if your
weight is 200 lbs. the weight you should perform this Exercise with is
100 lbs.) Note if using dumbbells the combined weight of both dumbbells
should be 50% of your body weight.

Curls (to be done with 25% of body weight) to be done with curl bar,
or barbell, or dumbbell. But remember the combined weight of both
dumbbells must equal approx. 25% of body weight.

Press behind neck (to be done with the same weight as above 25% of body
weight.) this exercise is often referred to as Overhead Extensions.

Sit Ups (do whatever situps you can do best remember you are doing 100
of these.)

Day #1 through Day #3 Bench press 100 reps in 12 minutes or less (do as
many sets and reps as needed to complete 100 reps on the bench press,
within 12 minutes.)your weights should be set at 50% of your body weight.

Curls Standing,100 reps in 12 minutes or less (same rules apply as above
do as many sets and reps as needed to complete 100 reps within 12 minutes)
your weights should be set at 25% of your body weight.

Press behind neck or Overhead extensions 100 reps within 12 minutes or
less (same rules apply as above use as many sets and reps as needed to
complete 100 reps.) your weights should be set at 50% of your body weight.

Sit Ups complete 100 sit ups within 5 minutes.

Day 4 through Day 5

Cut back your time on all the exercises from 12 minutes down to 10 minutes,
but keep your same time with the sit ups at 5 minutes.

Day 6 through Day 10

Raise all your weights by 10%, (so instead of being at 50% your now at
60% on the bench press and 35% on curls and press.) Keep your time frame
the same at 10 minutes for each exercise,and 5 minutes for situps.

Day 11 through Day 16

Raise all your weights by 10%, (so instead of being at 60% your now at 70%
no the bench press and at 45% on curls and press.) While keeping the time
frame the same at ten minutes, and 5 minutes for situps.

Day 19 through Day 22

Cut time frame down to 8 minutes for each exercise. 5 minutes for situps.

Day #23 through Day #26

Raise all your weights by 10% (instead of being at 70% your now at 80%
on the bench press, and at 55% on curls & press.)

Day 27 through Day #30

Raise your weights by 10% (to 90% on your bench press, and 65% on your curls,
and press exercises.)

Day #31 through Day #34

Raise your weights by 10% (to 100% of body weight on bench press, and 75%
for your curls and press.)

Fortunately, you do not need an Olympic lifting coach to be able to get the
physique you always wanted. These are some of the best exercises, and dirty
little secrets about the perfect physique that you have never heard of.
There are always more to be learned. Develop the best physique possible
with more great Exercises Programs at.

About the Author

http://www.WorkoutsAndFitness.com
The secret behind building muscle mass quickly is, eating the right foods and
knowing the science of Bodybuilding!
Dale Dupree
Copyright 2009

What's a good weight workout for sprinters?

I need a good weight workout to make up for a day of missing track anyone help?
Any where from med ball Workouts, to lunges, to weights will work.
Thanks !

YOu need to work out both your arms and your legs for sprinting. FOr legs i recommend doing the hang clean because it is an explosive workout to help you off the blocks. Curls and the french press are good for your arms, which need to be pumping the whole race. And defiantly do crunches, leg lifts, or anything for your core, because that is the "core" of your whole body.

good luck this season

Leg Workout Without Weights - AthLEAN Xtreme Leg Circuit

 

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Weight Workout

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Filed under: Fitness Weight Training

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