[BodyBuilding] - Abs, Bicepts, Tricepts - workout.

[:Technical]

Okay first things first - if you aren't willing to take you're bodybuilding course seriously I advise you exit this page.

This workout will take time and probably most of your day, although I will provide break days.

You can pick'n'mix these workouts. These used to be my routien only I done thousands.
Some workouts may require a second party.
Some workouts may require bought equipment, you will also find these at the gym - if you don't go to the gym or don't have these peices of equipment just ignore that workout.


Monday - Friday:
Streach your legs, arms and body.
Go for an hours jog.
BREAK
Leg throwing (x 10)
Situps (x 100)
BREAK
Side Crunch (x 50)
Pushups (x 10)
BREAK
Lift Dumbells (the weight must be that you can only possibly lift 30 on each arm)
Starjumps (x 100)
BREAK
Weightlifting Squats (x30 of 50kg)
Crunches (x 70)
Leg raises (x 30)
Scissor kicks (x 30)
BREAK
Bedside Tricepts (x 100)
Lift a sofa (x 100)
Jog (30 minutes)



Saturday
Jog (1 hour)
Pushups (x 13)
Crunches (x 100)
BREAK
Situps (x 90)
Weightlifting Squats (x30 of 50kg)
Dumbells (x 30 each arm)



Sunday
A well deserved break from fitness that day.


I don't understand some workouts?
Well, let me help you!

Jog - slowly running in the street or on a treadmill. (Workout: basic weight loss cardio).

Legthrowing - lie down and put your head in between someones legs at their ankles. Push your legs up slowly into their hands. Instruct them to throw your legs forward and don't let your feet touch the ground as you push them back up. (Workout: abs and legs)

Situps - it could be a situp bench or on the floor by your bed. Trap your feet under something heavy and lie down backwards until you feel the ground and sit back up using your abdominal muscles as your control. (Workout: abs).

Crunch - a half of a situp, don't go right down to the floor only go down half way. (Workout: abs)

Side Crunch - the same idea as a crunch only you move you're body left and back down then right and back down. (Workout: abs, side muscles)

Pushups - position yourself on the floor so your lying on your stomache. Push you're body up and down from the floor with your hands approximately 50 cm apart, then as that week passes move your hands closer and closer together. (Workout: chest, tricep).

Lift Dumbells - small weights designed for one hand only. Put it in one of your hands al keep your arms straight down. Pull the weight up to your chest and down without moving your elbow or any part of the arm upwards. (Workout: Bicep and forearm).

Starjumps - stand with your back straight. Jump into a star shape with your arms shoulder height complient and your legs apart quite far and then jump back to the starting stance. (Workout: basic weightloss cardio).

Weightlifting Squats - a long bar containing 25 kg on each side. You must put this behind your head lying across you're shoulders. You now must seperate your legs and squat down and up. (move your body down and up) (Workout: back muscles, shoulder muscles, gives you a thick neck).

Leg raises - lie on the ground straight. Put your hands under your buttox. Raise both your legs until they are straight in the air and lower them and do the same again. Don't let them touch the ground. (Workout: Abs and Legs)

Scissor Kicks - lie on the ground straight. Put your hands under your buttox. Raise your right leg and on its way down raise your other foot. Don't let either foot touch the ground. (Workout: Abs and legs)

Bedside Triceps - go to the side of your bed. Hold on to the bed side frame/bar/wood. Push your legs as far out as possible so they don't support you. Bend your arms down and up so your entire body goes down and up. (Workout: Triceps)

Lift Sofa - kneel down to the gap just under the sofa. Put you fingers underneath and stand up lifting the sofa. Stand to your normal height then go on your tip-toes and then go back down returning the sofa to its normal state. - (Workout: Tricep, Bicep, Shoulders and Chest)


Once you have mastered this you can start to multiple the numbers.


Heres a list of food in which you can eat throughout your body building programme, click here.
Heres a guide on how to loose bodyfat, click here.

May I advise *
If your a beginner and your body starts shaking through the workout, take a drink of water and sit out for the rest of the day. If this problem persists and your body isn't copeing with the workout, then re-schedule the workout to suit you. You must struggle in the workouts, so if you feel you can put any more work in do it at the end and I advise you do maximum 30 over-work.
If you cannot get the equipment bought then improvise around the house with what you could use. This could be from pulling your parent/gaurdians car to lifting a slab.

Anyone can look great and feel great through bodybuilding, but its all about what your prepared to put into it.

[Imosae]

What are these...

Side Crunch
Lift Dumbells
Crunches
Bed Tricepts

LOL

[Sixiz]

I'll do all of that except the jog what could i do to replace the jogging ?

[Blinger1]

ride a bike?

[:Technical]

Imosae - they are home workouts, they are explained just under the workouts.

--

Sixiz - You can cycle hard for 30 minutes to an hour, you can power walk (walk fast), you can do star jumps, you can even go on a trampoline (but that would require alot more time to get you're heart into the weight loss zone).