19/10/11 Bi's, Tri's and Abs day...Strength training

Hi everybody,

Today I will be working on my biceps, triceps and abdominal's, part of my strength training routine I split my week up like this: Monday-Chest, back and abs. Rest on Tuesday, Wednesday-Biceps, triceps and abs. Thursday-Full leg workout. Friday-Shoulders and abs. Then I rest up over the weekend. Soon I hope to be playing football on Sunday mornings, so that may disrupt this pattern.

The system above is aimed to give me a symmetrical body, developing each part of the body equally and sequentially. If you are not looking for muscle hypertrophy and are looking for pure muscle tone and endurance. I would stick to a full body work out each session. Circuit training is ideal for this. Rest days are just as important as the day in the gym itself.

So today's circuit is as follows:

5 minutes warm up on the upright bike.

Single arm dumb bell bicep curl, x10 reps
Single arm dumb bell triceps kick back, x10 reps
Barbell squats x15*
Repeat 3 times. 45 seconds rest before beginning each set

1 minute rest before next circuit...

Barbell bicep curl, x10 reps
Overhead triceps extension, x10 reps
Barbell squats x15*
Repeat 3 times.

1 minute rest before next circuit...

Double arm dumb bell hammer curl, x8 reps  (make sure this has a larger weight than the first circuit)
High pulley cable triceps pull down, x8 reps
Barbell squats x15*
Repeat 3 times. 45 seconds rest before beginning each set

This should take roughly around 40-45 minutes

Finish off with 10-15 minutes of abdominal work.
Plank - side plank - leg raises - crunches - hanging leg raises - bicycle crunches.

Warm down, 5 minutes on the bike.

Spend a good 20-30 seconds stretching each major muscle group to develop flexibility and reduce blood pooling. This will speed up recovery so you are ready to train again in 2 days time.

*If you are wondering why I am including barbell squats for an upper body workout is because they play such a huge part in releasing growth hormones. They stimulate and release the testosterone within the male testicular area and oestrogen from the female ovaries. So you are enhancing each workout by performing this exercise.

Try some of these techniques and see what changes for you...YouTube some more exercise to add variety so that you allow your body to adhere to change.

Good luck...