Workout advice?

Question

I havnt tried it out but I was thinking of doing 45 mins of 8 min exercises on 4 major muscle groups abs, arms, legs, buns and then afterwoods do skipping, soccer and boxing for another 45 mins. I think It wont be to demanding but I want your advice on doing this workout everyday of the week. I know you should be having a day off rest but im not working muscles with weights and the 8 min muscle exercises are more toners rather than building muscle. these are the videos I use
8 min abs
http://youtube.com/watch?v=OHxg_X4cgMo
8 min arms
http://youtube.com/watch?v=fkwGOUuK2_4
8 min buns
http://youtube.com/watch?v=dnBhn7YSsnM
8 min legs
http://youtube.com/watch?v=uLIfN-31Bgs

Also I will stretch my muscles before so i dont get injuries or tired muscles. Any advice then

Answer 1

Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.

Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls

Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes

Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans

Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises

On incline bench, with 2 10lbs dumbbells:

1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.

Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.

Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts

I also do 100 crunches per night.

My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.

Answer 2

I am of a similar build and here is what it took for me to bulk up: -four hours a day in the weight room, five days a week. The rest days, of course are just as important as the workouts. -double the recommended daily caloric intake -a gram of protein for every pound of body weight daily I started at 160 lbs and in a little over a year got up to 185. My diet and activity levels were such that I didn't gain body fat. All of the gain was muscle. But if you crunch the numbers, the gain was only about 2 lbs per month. It took an obsessive level of dedication to gain that weight and the sad thing is that when I stopped the workouts, in about a year I was back down to less than 160. So, the reward is not lasting but if you are trying to become a better athlete as well, it pays to bulk up a little. Good Luck!

Answer 3

another person just asked about these 8 minute exercises. that doesn't seem very long to me. it will take longer to see results, I think. I walk every day and don't take a day off. it's only when you use weights that you have to give your muscles time to heal. you should do fine with these exercises.