Re: How To Look Great With Minimal Effort twobeautifulkids: Ok so I'm interested in trying this. I have one of those weight benches that I can do butterflies, bench presses, leg extensions. I think tbx took the bars for the dumbells, so I would have to use the round disc weights without the bar for the time being. Can you give me exercises for the other days like you did the chest? And if it isn't a common one perhaps describe how the exercise is done? I really want to attempt this. I'm at an ok weight right now, but would love to be more toned. Thanks!
Re: How To Look Great With Minimal Effort pluscachange: [quote author=twobeautifulkids link=topic=14542.msg121767#msg121767 date=1120756015">
Ok so I'm interested in trying this. I have one of those weight benches that I can do butterflies, bench presses, leg extensions. I think tbx took the bars for the dumbells, so I would have to use the round disc weights without the bar for the time being. Can you give me exercises for the other days like you did the chest? And if it isn't a common one perhaps describe how the exercise is done? I really want to attempt this. I'm at an ok weight right now, but would love to be more toned. Thanks!
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Sorry for the delay in answering, real life and such. :)
Ok, here's a quickie and good place to start (and grow from there once you get the routines down)
Chest - done
Biceps
- Dumbell preacher curl (on a preacher bench)
- Barbell curl (standing, your choice of straight bar or curl bar)
- Seated barbell curl
Triceps
- Overhead Tricep curl
- Tricep press (like a bench press, only your hand position is narrowed way in towards the center of the bar, as close as you can get while maintaining safe balance of the bar)
- Cable tricep push down
Forearms
- Barbell wrist curl
- Barbell reverse wrist curl
Back
- Seated cable pull down
- Dumbell pull ups (kneeling on bench with one knee, head looking straight down at the floor, pick dumbell off of floor with one hand, pull straight up for full rangeg of motion, then lower slowly)
- Deadlift. This is the best overall back exercise you can do. It's also the one you REALLY have to watch your form on. I mean, REALLY. If you do not have good form, you can in fact hurt yourself. If you have good form, it's great. If in doubt, have a gym rat show you proper form (esp. a personal trainer type).
Legs
- Leg Extensions
- Leg Curls
- Squat (good form required here as well, same caveat as the deadlift)
- Standing (weighted) calf raises. Essentially same weight as the squat, only you raise your toes with the bar on your back. This is one exception to the 3x6 rule, with this one, go 3x15.
Abs
- Seated crunches (a good crunch bench takes a lot of the pressure off of your spine, esp. an inclined one)
- Prone toe touches. Essentially, you are laying on your back, feet together and raised into the air straight over your head. Bend forward and reach as high as you can, trying to touch your toes. Hold the position a sec, then lower youself back down slowly.
- Leg raises (hold for 15-30 seconds each rep)
Shoulders
- Overhead shoulder press
- Dumbell side raises (dumbell in each hand, raise outward so you look like you're spreading your wings, hold a sec, then lower slowly)
- Dumbell front raises (dumbell in each hand, bring both arms up and directly in front of you, extended fully)
- Shrugs (not technically shoulders, this can go either under your shoulder workout or your back workout. I prefer shoulder). This is a 3x10 exercise, max weight.
That's a good starting point. Of course as you progress you can add more, or concentrate on the more obscure parts, but for now, this will do well.
Re: How To Look Great With Minimal Effort twobeautifulkids: Thanks so much! There's a few I'll have to look up and a few I don't think I have the equipment to do, but it's a definite good start! Thanks!
Re: How To Look Great With Minimal Effort AmyMarie1972: Wow, loads of great info thanks.
Did not know that about the aerobics will have to remember to do them when I get up in future although that is when I tend to go running and swimming.
Thanks again though for all the info
Amy
Re: How To Look Great With Minimal Effort pluscachange: [quote author=amymarie1972 link=topic=14542.msg122284#msg122284 date=1120825822">
Wow, loads of great info thanks.
Did not know that about the aerobics will have to remember to do them when I get up in future although that is when I tend to go running and swimming.
Thanks again though for all the info
Amy
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Well the beauty of that is, swimming and running are aerobic activities.
I wasn't speaking specifically about a class called Aerobics with a cute instructor at the front and jazz music playing. Rather, I was referencing aerobic activities, those things we do to elevate the heart rate and burn fat, etc. Running, swimming, bicycling, stair climbing, etc, all aerobic activities. As opposed to anaerobic activities, such as weight lifting and quick burst type stuff.
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