Jacob's Journeying
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Goal: gain muscle, leaner body
Frequency : 3 days a week. 45 to 60 min. sessions.
Overview : Use a weight that is challenging. Remember intensity is key, you can do a lot with less and vice versa. The manner and attitude in which you approach the workout will determine your results. Do a 20-30 min. fast-paced run twice a week (preferably on the weekend) to speed up metabolism. Eat high protein regularly. Also moderate carbs, moderate fats throughtout day with meals. Hydrate often and dont forget to get plenty of sleep. Remember documentation ie. log weights used, sets, and reps. Dont be afraid to add more or less exercises. The only reps you dont grow from are the reps you dont do.
Day 1 : chest, shoulder and biceps
Warm-up the upper body with light weights, high repetitions. Short rest period between exercise sets.
Pushups 3 x 10-12
Barbell or dumbell chest press 3 x 8-10
Dumbbell side raises 3 x 8-10
Barbell curls 3 x 12
Pushups 1 to failure
Day 2 : back and triceps
Warm-up the upper body with light weights, high repetitions. Short rest period between exercise sets.
Deadlifts 3 x 10
Seated Cable Rows 3 x 8-10
One arm dumbell row 3 x 12
Triceps push-downs 3 x 10
Close grip pushups 1 x 20
Day 3 : legs and abs
Warm-up the legs with light weights, high repetitions (air squats). Short rest period between exercise sets.
Air squats (no weight) 3 x 20
Squats 3 x 10
Lunges 3 x10
Crunches 3 x 20
Leg raises 3 x 20
Frequency : 3 days a week. 45 to 60 min. sessions.
Overview : Use a weight that is challenging. Remember intensity is key, you can do a lot with less and vice versa. The manner and attitude in which you approach the workout will determine your results. Do a 20-30 min. fast-paced run twice a week (preferably on the weekend) to speed up metabolism. Eat high protein regularly. Also moderate carbs, moderate fats throughtout day with meals. Hydrate often and dont forget to get plenty of sleep. Remember documentation ie. log weights used, sets, and reps. Dont be afraid to add more or less exercises. The only reps you dont grow from are the reps you dont do.
Day 1 : chest, shoulder and biceps
Warm-up the upper body with light weights, high repetitions. Short rest period between exercise sets.
Pushups 3 x 10-12
Barbell or dumbell chest press 3 x 8-10
Dumbbell side raises 3 x 8-10
Barbell curls 3 x 12
Pushups 1 to failure
Day 2 : back and triceps
Warm-up the upper body with light weights, high repetitions. Short rest period between exercise sets.
Deadlifts 3 x 10
Seated Cable Rows 3 x 8-10
One arm dumbell row 3 x 12
Triceps push-downs 3 x 10
Close grip pushups 1 x 20
Day 3 : legs and abs
Warm-up the legs with light weights, high repetitions (air squats). Short rest period between exercise sets.
Air squats (no weight) 3 x 20
Squats 3 x 10
Lunges 3 x10
Crunches 3 x 20
Leg raises 3 x 20
- PRIMITUS
- BLOG 1 : PATHWAYS
- BEGINNER WORKOUT PROGRAM
- BLOG 2 : LEAVING FOOTPRINTS
- BLOG 3 : THE SPICE OF LIFE
- BLOG 4 : 4 REASONS TO RETHINK FACEBOOK USAGE
- BLOG 5 : MOTIVATION
- BLOG 6 : THE CASE FOR CAFFEINE
- MOTIVATIONAL QUOTES PART 1
- BLOG 7 : FIGHT CLUB
- BLOG 8 : FREE FALLING
- MOTIVATIONAL QUOTES PART 2
- BLOG 9 : BRANCHING OUT
- BLOG 10 : BLAST FROM THE PAST
- BLOG 12 : PATHWAYS PART 2
- MOTIVATIONAL QUOTES PART 3
- BLOG 13 : PATHWAYS PART 3
- BLOG 14 : ARMAMENT
- MOTIVATIONAL QUOTES PART 4
- PERSPECTIVE REDEFINED
- BLOG 15 : BREAK DOWN
- THE COLONEL SANDERS STORY
- BLOG 16 : WRECK
- BLOG 17 : NIGHT VISIONS
- BLOG 18 : CHANGES AHEAD
- BLOG 19 : PATHWAYS PART 4
- MOTIVATIONAL QUOTES PART 5
- BLOG 20 : PATHWAYS PART 5
- 3 MILITARY SKILLS TO LEARN
- BLOG 21 : ROAD TRIP PART 1
- QUOTATION COMPILATION
- BLOG 22 : THOUGHTS