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| *Vultures Knob>>>Exercise Bike |
15 male looking for simple workout plan? |
Hi, i'm 15/male, not very muscular or atheletic, but by no means overweight, but deff. out of shape. I'm looking for someone to help me organize a daily workout plan that is simple and I could do at home however often. Only one activity I like to do that involves exercise is biking. Resources I have avaliable to me: Treadmil (In my room accually) Bench Press 8 lb medicine ball One of those inflatiable balls for situps enough dumbells of diff weights 5, 8, 10 15, etc. top quality bike and jumprope (weighted) Im just looking for a simple routine to do daily, for example (Curl-ups 3 sets 15 reps etc.) One last question -- I have a Protein supplment called Whey Protien (mix in a shake) with 43g prot per serving, is it ok to consume after a workout? Thanks! I reccomend going to the bookstore, finding a book called the Abs Diet..the weight lifting plan is close to what you are looking for. The author is editor imn cheif of Men's magazine I think. Whey protein is great for afterworkouts, but make sure it's whey protein isolate. If it is Whey protein concentrate...wel that's fine, but just not as much protein and blah blah w/e. Protein is cheaper ordering online by the way. Check out Miceller Casein protein...if you like it it's best 45min before working out. If you want to get back in shape, limit the calories. With your training in mind I would say you may need anywhere from 1800-2000 calories per day. Mayve 1900-2200 when you workout intensly. If you want to do cardio and weight lift, it's best I believe to do the weight lifting first, then cardio. DO WHAT YOU DO BEST...WORK THE RIGHT HAND WHEN YOUR ALONE... IN SURE THATS YOUR BEST WORK OUT YOU LOVE DOING you must learn the different workouts and their uses. Checkout this website http://www.bodybuilding.com/fun/exercise... and then make your program don't just workout your abs and biceps..... and i think your dumbbells aren't enough And drink your whey 1 hour before/after workouts but other wheys have different schedules http://www.bodybuilding.com/fun/exercise... Start slow. That way you don't injure yourself and get demoralized. Sounds like you have decent equipment. Be sure to warm up on the treadmill or on the bike. And then stretch really well. Don't worry about the whey protein yet, you want to tone up and strengthen your joints before really laying it on. You also want to up your bone density. Keep up a light workout for two to four weeks. Be patient, you have years to get stronger. Use the protein shake after the workout. Here is one... it works on a two day cycle.. take a day off in between Workout A and Workout B to do a cardio workout on the treadmill. Reps: The number of times the exercise movement is performed in one set. Warm-Up Set: Set performed with lighter weight for specified number of reps. Working Set: Set performed at maximum weight for specified number of reps. Rest about 60 鈥?90 seconds between each set All sets for an exercise should be performed before moving to the next exercise. Training is to be conducted 3-4 times per week alternating Workout A and Workout B. Workout A consists of..... Chest Flat Bench Barbell or Dumbbell Press 3 Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Incline Bench Barbell or Dumbbell Press 1Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Back Chins or Pulldowns 2Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Low Pulley Rows or Bent Over Rows 1Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Shoulders Seated Barbell or Dumbbell Press 1Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Bent over dumbbell raises 1Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Workout B consists of .... Legs Squats or Leg Press 5 minutes on the stationery bike & 3 warm-up sets 2Working Sets 8-10 Average Reps Per Set Leg Curls or Stiff Legged Deadlifts 1Warm-Up Sets 2Working Sets 8-10 Average Reps Per Set Standing Calf Raises 1Warm-Up Sets 2Working Sets 12-15 Average Reps Per Set Biceps Barbell or Dumbbell Curls 2Warm-Up Sets 2Working Sets 10-12 Average Reps Per Set Triceps Lying Triceps Extensions or Close Grip Barbell Bench Press 2Warm-Up Sets 2Working Sets 10-12 Average Reps Per Set Abs Crunches (on the swiss ball) 1Warm-Up Sets 2Working Sets 15-20 Average Reps Per Set Twisting crunches (with medicine ball) -legs raised move ball from one side to the other 2Working Sets 15-20 Average Reps Per Set |
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