Types of exercises working out 45 to 60 minutes per day
Tell me if I have really short time, then can I work on one separate muscle group each day, i.e., one day, biceps, one day chest, one day lat, etc.? Will it be all right because I cannot spare more than 45 to 60 minutes per day. Also would like to ask you that how many sets should I do for biceps and triceps? What should be the repetition like? Shall I carry more weight and do lesser repetition or more weight with high repetition or what? I really have a very weak back and want to give it shape what to do? Problem is that I cannot do chinning means I can’t do it for long. Can’t do more than 5 to 6 reps per set and even don’t feel like interested enough while doing this. That is why left this particular workout but now can feel that it is inevitable so how to do it because I cannot make more reps so it makes me frustrated at times. Also what are the types of exercises to make a solid back and a very broad shoulder with massive deltoids?
Decline bench press: 3 sets of 15, 10, 8 reps (add weights to each set so muscle reaches failure at the end of each set)
Incline press (Dumbbell): 3 sets in same pattern
Hammer curls (also works good amount of forearms when you sit and lean back as you do, try raising the incline bench, sitting and doing this as you lean back) – three sets same pattern
Barbell curls- 3 sets same pattern
Cable press downs- 3 sets 15, 10, 8 reps
Cable extensions- 3 sets same pattern
Standing machine calf raise 5 sets 18, 15, 12, 10, 8 reps
(If you are a beginner, make sure someone spots you while doing this)
Squats with barbell: 4 sets of 15, 10, 8, 6. That is enough for thighs for a half year. This is an area which will tire you out and unless you plan this out, your muscle will grow resistant. So give it time.
As Arnold says, this is very important. In fact he recommends you to do this daily until you are perfect. It pains and aches to the bone but practice makes perfect. Here is what he advises:
Five sets everyday before your workout (max possible in every set, even if it is just one, he recommends doing as much as possible during every set, taking rest for a few seconds and going up to 25 reps for that set which is impossible. So you can do 6, take 5 seconds rest and do a few more. End of 1st set. Do similar procedures for the next 4 sets.
I know it is devilish, but you have to do it even if it makes you cry.
I get my friends to give me a push by holding my hips for the last 3 reps in the last 2 sets. When I am bored, I catch hold of a small (2kg) dumbbell between my crossed ankles and do pull ups with it. In this way, the wings respond by adapting to the sudden increase in workload that is of course over a considerable period of time. You have to be patient and most of my friends gave it up because it killed them.
When it is time for you to do a lats/back workout, these pullups alone are enough, don’t strain your back any further, just hit your biceps and finish your workout.
For SHOULDERS, you can fit them in with Monday or with thighs workout:
Exercises for good shoulders:
Seated barbell raise- 4 sets 15, 12, 10 and 8
Lateral raise-3 sets each set consisting of at least 10 reps with the same weight... GO TO FAILURE AS USUAL.
Barbbell/dumbbell shrugs- 3 sets of 15, 10, 8. Go heavy on this one, but make sure only your shoulders move to your ears. NO ARM BENDING ALLOWED.
It is better you do any two of the above exercises for a week and alternate the third one next week. If you are going to combine them with any other muscle or if you feel your chest is good, you can do shoulders instead of chest on Monday. So above were a few exercise types working out 45 to 60 minutes per day.
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