Workout 1


Throughout the duration of the workout process there are certain measures to be followed.  Every four weeks, muscle group days should alternate.  This prevents your muscles from aclimating to the workouts and provides for optimal hypertrophy.  Also a sufficient break should be present between days to be sure of maximum muscle recovery and repair.  For example Wednesday and Sunday are common rest days between workouts.  Aside from abdominal workout days all other days should include a post workout of six sets of high repetition abdominals.  Also each workout should be finished with a cardio exercise such as a two mile run.  Be sure to do cardio after your workout and not prior.  This allows for the cardio exercise to burn primarily stored body fat since all the body's carbohydrates have been burned off during weight lifting.  A thourough stretching routine should be performed both prior and after training.  This lowers risk of injury due to muscle tension and increases range of motion and blood flow throughout.  A static or dynamic stretch is the most effective.  Joint supports are highly recommended such as back support, weight belts, wrist straps, elbow wraps, and knee wraps.  Supporting your joints enables you to lift the maximum amount of weight while lowering the chance of injury.