|
 |
|||||
| Here are 2 example full-body weekly training programmes, aimed at the average person who just wants to reduce body-fat, increase fitness and general muscle size. As such the nutritional information is also outlined with these purposes in mind. However, more serious athletes requiring advanced training/ dietary information can email me. TRAINING ROUTINE 1 (for beginner) Day 1 - Delts, Biceps & Triceps 1 - ½ hour solid cardio 2 - Shoulder press behind neck (free bar) 3 - Side dumbbell Laterals 4 - Biceps curl with EZ bar 5 - Bent over concentration dumbbell curl 6 - Lying flat-bench tricep extensions 7 - Tricep Dips 8 - Crunches for abdominal muscles Day 2 - Quads, Hamstrings & Calves 1 - ½ hour solid cardio 2 - Seated Leg Extensions 3 - Squat (free bar) 4 - Lying Leg Curl 5 - Standing Calf 6 - Crunches for abdominal muscles Day 3 - Chest & Back 1 - ½ hour solid cardio 2 - Flat-bench Flyes 3 - Flat-bench Bench Press (free bar) 4 - Bent-over Rowing (free bar) Wide-grip chins 5 - Bent-leg deadlift 6 - Crunches for abdominal muscles |
TRAINING ROUTINE 2 (intermediate) Day 1 - Chest & Biceps 1 - ½ hour solid cardio 2 - Flat-bench Flyes 3 - Decline Bench Press 4 - Flat-bench Bench Press (free bar) 5 - Biceps curl with EZ bar 6 - Bent-over concentration dumbbell curl 7 - Preacher curl or Cable curl Day 2 - Quadriceps & Calves 1 - ½ hour solid cardio 2 - Seated Leg Extensions 3 - Squat (free bar) 4 - Leg Press 5 - Seated Calf 6 - Standing Calf 7 - Crunches for abdominal muscles Day 3 - Deltoids & Triceps 1 - ½ hour solid cardio 2 - Press behind neck (free bar) 3 - Side dumbbell Laterals 4 - Bent-over dumbbell Laterals 5 - Tricep cable pushdowns 6 - Lying flat-bench tricep extensions 7 - Dumbbell Kickbacks 8 - Tricep Dips Day 4 - Back & Hamstrings 1 - ½ hour solid cardio 2 - Bent-over Rowing (free bar) 3 - Pulley Row 4 - Lying Leg Curl 5 - Standing Leg Curl 6 - Bent-leg deadlift 7 - Crunches for abdominal muscles |
DIET & NUTRITIONAL INFORMATION (aimed at fat loss for average person) Meal 1: 8-9am 1 Apple 1 glass milk 1 glass orange juice Muesli Meal 2: 12-1pm Chicken or fish (no tuna) Rice or potatoes or pasta Vegetables Coffee (sweetener only) Meal 3: 4pm Chicken or fish sandwich (no tuna) With salad Coffee (sweetener only) Meal 4: 7pm Chicken or fish sandwich (no tuna) With salad 1 Orange, or glass of orange juice 1 Apple Points to Note: Drink plenty of water throughout the day, and also during training. Things to avoid: Fried food Foods with high fat content (like cheese) Foods/drinks with high sugar content (like coke) Butter/margerine Mayonnaise Anything with high salt [sodium] ontent (like tuna in brine) |
||||
|
|
Website and all images are copyright © Ihsan Alnasrawi 2008 and may not be copied or reproduced in any form, partially, digitally or otherwise, without express permission from the author. |