Rutina gym

Solo disponible en BuenasTareas
  • Páginas : 20 (4910 palabras )
  • Descarga(s) : 0
  • Publicado : 5 de febrero de 2012
Leer documento completo
Vista previa del texto
To check cardiovascular function you need the following tests: Total cholesterol, LDL/HDL, Triglycerides, C-reactive protein, Homocysteine levels.

To check liver function you need: alkaline phosphatase, GGT, SGOT, SGPT 

To check kidney function you need: creatinine, BUN, and the creatinine/BUN ratio. 

Hormones of interest are: Testosterone, Free testosterone, IGF-1, Estradiol,DHEA/DHEA-s, and a Full thyroid panel to ensure that your metabolism is operating efficiently.

Start Out With A Beginner's Bodybuilding Workout Routine And Diet
Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine that usesminimum equipment (namely a pair of dumbbells and a bench) is the following: 

NOTE: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet as well. Please take a look at my article Easing Into a Bodybuilding Diet in order to learn how to do that. 

3 Days A Week Full Body Routine: 
(Perform on 3 non-consecutive days such as Mon/Wed/Fri) 

75Degree Incline DB Bench Press
DB Bench Press 
One Arm Rows 
DB Pullovers 
Bent Over Lateral Raises 
DB Upright Rows 
Dumbbell Curls 
Overhead Triceps Extensions 
Leg Extensions 
DB Squats 
DB Lunges (Press with heels)
Lying Leg Curls 
Calf Raises 

NOTE: DB = Dumbbell 

How to Progress:
Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (20-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 15-40 reps). 

Beginner's Bodybuilding Diet 

If like most people you are eating once or twice a day or relying on fast foods to get by, thena bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to follow the steps provided in my article Easing Into A Bodybuilding Diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding. 

For more information on Bodybuilding Diets you can also take a look at my Introductory Guide ToBodybuilding Diets.
Graduate To An Intermediate Bodybuilding Routine
After 12 weeks in the Beginning Bodybuilding Schedule, it is time to graduate to an Intermediate Routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment will be required for those workingout at home. 

Day 1-Chest, Back, and Arms 
75 Degree Incline Press
Flat Dumbbell Press 
Incline Flyes 
One Arm Rows 
Two Arm Rows 
Pullovers 
Dumbbell Curl 
Incline Curls 
Overhead Triceps Extensions 
Lying Triceps Extensions 

Day 2-Shoulders, Legs, and Abs 
Military Press 
Barbell Upright Rows 
Bent Over Lateral Raises On Incline Bench 
Squats 
Lunges (press with toes)
LegExtensions 
Stiff Legged Dead-lifts 
Leg Curls 
Calf Raises 
Sit Ups (Go up to a 30 degree angle only)
Leg Raises
Swiss Ball Crunch 
Knee Ins 

This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off. Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. 

Designed By: Dave Herber
Description of Workout:
This program tackles three of the five different types of workout programs that will hopefully keep your...
tracking img