question on weightlifting?

Question

can you give me a good example of a monday to sunday program? I wouldnt like to over train my muscles si i should prolly do a muscle only twice a week to avoid overtraining it

Answer 1

Once a week! Muscles take 14-16days to heal even though you feel healed after a few hours. Plan for 3 days of weights, and 2 days of cardio, and 2 days of rest. Here is just an example;

Sunday- off
Monday- 5min light card, weight train arm muscle groups
Tuesday- Cardio, cardio, cardio (1hr max)
Wednesday- 5min light cardio, weight train back, chest, traps, abs
Thursday- off
Friday-Cardio, cardio, cardio
Saturday- 5min light cardio, weight train all area of legs

everyone is diffrent, tailor your work out to fit your needs. Also to bulk up do heavy weights for low reps/sets no more then 5reps, and 5sets. To cut/tone/define you can do medium weights for 10reps, and 3sets.

Answer 2

Alternate between upper body and lower body. Cardio is everyday. If you have not begun a work out regiment -- see your doctor first. Then when you first start working out -- do only cardio everyday for about 2 weeks --that's what I do -- increasing your time and level on the cardio system. The eliptical machine is great for people with bad needs -- no impact. Don't get on this machined until you've accomplished at least 30 minutes on the bike. I do cardio first in order to get by body back into exercising and then when I start weights my body doesn't go into shock -- former Marine taught me that in police academy. Then you alternate upper body and lower body and cardio stays in the workout plan. I keep a workout journal because it keeps me on track and I can tell where I need to increase a portion of my workout plan, i.e. adding weights. Good luck, have phone, drink plenty of water, and grab some of your favorite music.

Answer 3

There are so many ways to work out. If you want to get somewhere do this: Mon. We. Fri. Work the front of your body, chest, shoulders, biceps, abs, quads. Do 3 sets of each muscle group-light, heavier, heaviest.
Tues. Thurs. Sat. work the back side of your body-back, triceps, low back, hamstrings, inner thighs.
There are many ways to work out. You can alternate upper body one day, lower body the next. You want to work your body parts to a point of fatigue to get somewhere. And watch your diet! No junk food,cheese, sodas, sweets, fried foods, fast foods, etc, give yourself a couple of days to eat these things, the other days stay away from them.

Answer 4

Hello.
I have a nice program laid out on one of my sites.
You can view the workout at http://www.fightfatphilly.com/killa_bodyworkout.html