はじめまして りっきーです (オーストラリア人です）
この二つのtraining planが好きです。
全部英語で書いています ごめんな！
１ やせるのため plan
Drop your calories by 100-200 calories per day by cutting out *one* item of unnecessary or junk food. Then do the following, making your own necessary adjustments that will allow you to continue this routine for two full months.
Every workout:
10-minute cardio warmup
5-minute rotator cuff and knee bend warmup
Crunches 3x15 (slow and focused) supersetted with leg raises 3x15
Then superset everything else in the workout, moving as quickly as you can. By the end of the 8 weeks, this is expected to be non-stop. Grab a gulp of water between supersets and keep going.
MONDAY
Leg curls 5x12
tri-setted with
Leg extensions 5x12 and
Calf raises 5x15
Front squats 5x10, deep as you can go
supersetted with
HyperExtensions 5x15
Incline dumbbell press 4x12
supersetted with
Chins or wide-grip pulldowns 4x12
Dumbbell incline flys 4x12
supersetted with
Seated lat row 4x12
TUESDAY
Split workout am/pm or together as suits your schedule and energy
Cardio Workout
Run 1 fast mile (whatever fast means to you - could be walk/run if you haven't been running lately)
WEIGHTS:
Standing overhead push press/jerk 5x10
supersetted with
Calf raises 5x20
Barbell curls 4x12
tri-setted with
Close-grip bench press 4x12
Pulley pushdowns 4x12
Zottman curls 4x12
supersetted with
Dips or bench dips 4x12 or Max
Wrist curls 2x15
supersetted with
Reverse wrist curls 2x15
WEDNESDAY
Deadlifts 5x10, in single stop-reps
supersetted with
HyperExtensions 5x15
Stiff-legged deadlifts 5x15
supersetted with
Leg curls 5x12
supersettedFlat dumbbell press 4x12
One-arm dumbbell rows 4x10
Pullovers (DB or bar) 4x15
supersetted with
Close-grip pulldowns 4x12
THURSDAY - Split workout
Cardio Workout
Run 1 fast mile
WEIGHTS:
Repeat Tuesday's workout
FRIDAY
Repeat Monday's workout
SATURDAY
Cardio Workout
Run 1 fast mile
SUNDAY
Rest Day - Take a walk or a bike ride if you want to burn some energy outdoors
この二つのtraining planが好きです。
全部英語で書いています ごめんな！
１ やせるのため plan
Drop your calories by 100-200 calories per day by cutting out *one* item of unnecessary or junk food. Then do the following, making your own necessary adjustments that will allow you to continue this routine for two full months.
Every workout:
10-minute cardio warmup
5-minute rotator cuff and knee bend warmup
Crunches 3x15 (slow and focused) supersetted with leg raises 3x15
Then superset everything else in the workout, moving as quickly as you can. By the end of the 8 weeks, this is expected to be non-stop. Grab a gulp of water between supersets and keep going.
MONDAY
Leg curls 5x12
tri-setted with
Leg extensions 5x12 and
Calf raises 5x15
Front squats 5x10, deep as you can go
supersetted with
HyperExtensions 5x15
Incline dumbbell press 4x12
supersetted with
Chins or wide-grip pulldowns 4x12
Dumbbell incline flys 4x12
supersetted with
Seated lat row 4x12
TUESDAY
Split workout am/pm or together as suits your schedule and energy
Cardio Workout
Run 1 fast mile (whatever fast means to you - could be walk/run if you haven't been running lately)
WEIGHTS:
Standing overhead push press/jerk 5x10
supersetted with
Calf raises 5x20
Barbell curls 4x12
tri-setted with
Close-grip bench press 4x12
Pulley pushdowns 4x12
Zottman curls 4x12
supersetted with
Dips or bench dips 4x12 or Max
Wrist curls 2x15
supersetted with
Reverse wrist curls 2x15
WEDNESDAY
Deadlifts 5x10, in single stop-reps
supersetted with
HyperExtensions 5x15
Stiff-legged deadlifts 5x15
supersetted with
Leg curls 5x12
supersettedFlat dumbbell press 4x12
One-arm dumbbell rows 4x10
Pullovers (DB or bar) 4x15
supersetted with
Close-grip pulldowns 4x12
THURSDAY - Split workout
Cardio Workout
Run 1 fast mile
WEIGHTS:
Repeat Tuesday's workout
FRIDAY
Repeat Monday's workout
SATURDAY
Cardio Workout
Run 1 fast mile
SUNDAY
Rest Day - Take a walk or a bike ride if you want to burn some energy outdoors
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