Ok, this one is for dear little QQ. And for all of you, like QQ, that have already been training...bustin that ass with a ton of cardio, but not really doing any resistance training. It is more intense than it seems (especially if you bust ass through it like I say). It will definitely compliment your large amounts of cardio and it will beat you enough so that you can substitute it in for some of your cardio time.....If you have been doing an hour-an hour and a half a day, then you can bang this out in 20-30 minutes, then follow up with your 30-60 more minutes and have the same, if not more intense, cardiovascular workout along with the resistance training.
I'm not gonna say anything about cardio cause I know you already do a ton of it. You just figure out the proper balance that works for you.
Here is what I have conjured up. I think the best intervals for it should be 2 days of lifting then 2-3 days off.
Day 1:Upper body and we are going to compound everything with extremely short breaks between sets. You may rest long enough to catch your breath and let your heart rate drop between exercises.
Incline press (Barbell or dumbell) 3-4 sets of 8-12 reps. Compound this with shoulder raises. Rotate through different positions each shoulder set. (First time raise your arms directly in front of you and inline with your shoulders, second setraise your arms out to your side, third set raise your arms at about 45 degrees between front and side and fourth set bend over, hold your shoulder blades together and raise your arms in a flapping motion making sure all movement stems from your shoulder sockets...and no swinging, no use of momentum. That's cheating)
Flat press (Barbell or dumbell) 3-4 sets of 8-12 reps. Compound this with locked elbow flys. (Lay on your back, bend your elbows about 45 degrees....get that nice good stretch at the bottom and good tight squeeze at the top...oh and this is a slow exercise, go too fast and you run the risk of seperating your pec from your chest)
Curls (Dumbell, Cables, ez-curl bar....midget, whatever)3-4 sets of 8-12 reps. Compound this with a good tricep exercise. Triceps are like nipples. Everyone has their own favorite way of getting them worked. Do what you like. If you run into shortcomings with you choice then let us know what you're doing and what you are having issues with and we'll make suggestions.
Day 2
This is gonna be the day you work your legs, back, and abs.
I'll finish this later. I'm sleepy now and I wanna call this female a little before I go to bed.
I'm not gonna say anything about cardio cause I know you already do a ton of it. You just figure out the proper balance that works for you.
Here is what I have conjured up. I think the best intervals for it should be 2 days of lifting then 2-3 days off.
Day 1:Upper body and we are going to compound everything with extremely short breaks between sets. You may rest long enough to catch your breath and let your heart rate drop between exercises.
Incline press (Barbell or dumbell) 3-4 sets of 8-12 reps. Compound this with shoulder raises. Rotate through different positions each shoulder set. (First time raise your arms directly in front of you and inline with your shoulders, second setraise your arms out to your side, third set raise your arms at about 45 degrees between front and side and fourth set bend over, hold your shoulder blades together and raise your arms in a flapping motion making sure all movement stems from your shoulder sockets...and no swinging, no use of momentum. That's cheating)
Flat press (Barbell or dumbell) 3-4 sets of 8-12 reps. Compound this with locked elbow flys. (Lay on your back, bend your elbows about 45 degrees....get that nice good stretch at the bottom and good tight squeeze at the top...oh and this is a slow exercise, go too fast and you run the risk of seperating your pec from your chest)
Curls (Dumbell, Cables, ez-curl bar....midget, whatever)3-4 sets of 8-12 reps. Compound this with a good tricep exercise. Triceps are like nipples. Everyone has their own favorite way of getting them worked. Do what you like. If you run into shortcomings with you choice then let us know what you're doing and what you are having issues with and we'll make suggestions.
Day 2
This is gonna be the day you work your legs, back, and abs.
I'll finish this later. I'm sleepy now and I wanna call this female a little before I go to bed.
I am having a hard time thinking up stuff for the lowerbody. I do 4-5 exercises. Front Squats, Leg Press ( I usually compound calf raises with leg press.....instead of racking the weight at the end of a set I just slip my feet to the edge of the platform so that just the balls of my feet are there and then hit my calves like that. No boucing or boosting with my legs, just all calf), Leg Curls, and Leg Extensions....and I do them in that order.
Ok, now front squats, my personal variation of the squat. It forces you to have good form because if you don't you will fall over on to your face. What you do is rest the bar on your collar bone region (Imagine there is aline going from one shoulder through the 2 bumps on your collar bone that are in the middle of your chest and then through the other shoulder), take a normal squat stance, feet a little more than shoulder width apart. Keep your shoulders over your butt (with a slight arc in your back...kinda like when you try to make both chest and butt look big) and let your but sink straight down. Do these with light enough weight that you can go completely through your range of motion (till your thighs are on your calves and back up). If this feels uncomfortable or painful you should either drop weight or just use a smaller range of motion.
These are my suggestions for back. Still try for the 4 sets of 12 reps.
Lat Pulldowns, Single Arm Rows, and Good Mornings (Yeah, its a fruity ass name for a calisthenic, but they work. Pretty much they are just back raises without any weight).
I wouldn't try to work these in as copounds right off bat. Working the large muscle groups in your legs will fatigue you a lot quicker and harder than you might guess.
Here is a quick and simple diagram for the kinda confusing exercises, and I will draw more per request.
Like I said in the beginning you should be bustin' ass to get through this. I mean sweatin' and breathin heavy and all that. If you aren't your weight is too light and you are resting too long between sets. You should aim to get through each set of exercise in around 7 minutes or so.
Bust that ass!!
