Wednesday, July 20, 2011

Have an Exercise Plan!

How does the saying go..."Failure to plan is planning to fail"?  Going to the gym without knowing exactly what needs to be done is a recipe for dissappointing results.  One of the best ways to get results is to have a workout plan.  This way your workouts don't turn into a namby-pamby-wander around the gym-do whatever machine looks pretty-routine.

This is one of the best workout plans around, done in this order:
  • Squats
  • 1 legged calf raises
  • Standing Overhead Barbell Presses
  • Pullups
  • Standing Overhead Barbell Presses
  • Pullups
  • Bench Press
  • Rows
  • Bench Press
  • Rows
  • Parallel Dips
  • Barbell Curls
  • Parallel Dips
  • Barbell Curls
  • Stiff Legged Dead Lifts
  • Ab Crunches
Keep track of every workout writing down the number of reps/weight used on each exercise.  Do each exercise slowly and smoothly.  Use 10 reps for upper body exercises and 20 reps for lower body exercises as a guidline but never stop just because you've reached them.  Keep going until you can't move the weight with good form with all out effort.  Write the number of reps/weight used.  Then the next time you workout, try and beat what your previous workout was in reps and/or weights.  If you follow this type of plan each time you workout, you'll see more results in a month than most see in a year!