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 DCs Working out made easy
Okay so maybe not easy but I noticed that a lot of people here have goals in their operations of weight lifting or losing weight. I've spent a lot of time trying different routines and watching videos and doing research. I finally decided to come up with a condensed list of the lifts and ways to do them that I have found to be the most beneficial. So without further ado....
The Ultimate Lifting Program.
Pre-workout Rant: (Note this is just a random little rant I typed out and is not directed at anyone in particular, it's just my thoughts about the general state of society right now.)
Here’s the deal people. No matter what all the commercials may say, there is no miracle instant weight loss solution. The only way to lose pounds and pounds of excess weight over night is via surgery. Not that great of a proposition. Especially since that without the correct mind set, that weight is just going to come back again.
It is in that last sentence that one can find the key to succeeding in your weight-loss and strengthening journey. The mind. The mind and body and highly inter-connected and in that connection is your biggest tool to reaching your personal goals. Train your mind to motivate you to get to the gym, to do your cardio, and to eat right. If you can do this you’re already more than halfway to success. Use your mind to push your body to do that one extra rep or that one extra mile. Create mental goals and achieve them; use these mental reinforcements to cement the idea of progress in your mind.
Why is it that we seem to be the only species of animal that has these weight related health problems? To put it bluntly; humans have become a lazy animal, all our technological advances and large brains have begun to turn us away from some of the very basic things entailed in being an animal. You will never see a wild animal that is too overweight to be considered healthy. Why? Because they absolutely must stay active to live. Perhaps this is something to be incorporated into the way you go about exercising. Let’s be honest, though working out may seem like a no pain no gain relationship between action and results, I have never personally regretted exercising under any circumstances. Working out feels good. Being strong feels good. Having an athletic and well-maintained body feels good. Can anyone honestly say that they would rather not be just a little bit stronger, faster, or just even a little bit more in shape than they are while reading this? If so then you clearly don’t have the motivation to succeed and I apologize for wasting your time thus far. Seriously people, suck it up, stop looking for an easy way out and just put the work in. I promise you, you will feel better for having accomplished something for yourself. I wish each an every one of you the utmost success and I hope that the following workouts will be of some benefit.
Chest
Bar Bench. 4 Sets. 10,8,6,4 reps. Increasing weight each time.
Flat Flys. 3 Sets. 6,10,8 reps.
Inclined Bench. 3 Sets. 8,8,8 reps.
Dips + Pushups. 4 Sets. 10(10), 8(12), 6(14), 6(16) reps
Push-up Clappers
Back(upper)
Back Flys. 4 sets. 14,12,10,10 reps
Pullups. 3 sets. Max reps.
Lat Pullovers (can be done for chest too). 4 sets. 10,8,6,6
Bent over rows. 3 sets. 8,8,8
Lat Pulldowns. 3 sets. 10,8,6 reps.
Shoulders
Shoulder Press. 3 sets. 8,8,8
Side Raises. 3 sets. 10,10,10
Front raises. 3 sets. 8,8,8
Military Bar Press. 4 sets. 8,6,4,4
Front Bar raises. 4 sets. 8,10,8
Triceps
Overhead extensions. One arm at a time. 3 sets. 8-10 reps.
Dips 8-12
Diamond pushups. To Failure
Skull crushers/close grip bar bench burnouts. 10/10, 3 sets.
Biceps
21s. 1 set to start or cap bicep workout.
Alternating bicep curls with static hold on off arm. 3 sets. 8,10,8 reps
Hammer curls/outward rotated curls. 8/8 alternating. 2 sets.
Cardio
The thing about cardio is making sure that it is worked into every work out. Find something that gets your heart-rate elevated and makes you sweat. Push yourself to intensify the cardio as you see fit. In most cases doing very high-intensity cardio for short periods of time can equal or even exceed the benefits of extended lower-intensity exercise. Instead of creating a specific set of exercises I’ll instead list examples of what kind of things you can incorporate as cardio:
Sprint Circuits
Box Jumps
Treadmill Runs
Jumping Jacks
Plyometric Pushups
Lower Body
Bar Squats 10,8,7,6,5,4 reps. Increasing weight
Dead Lifts identical progress as squats
Weighted Step-ups 8,8,8
Calve Raises Body weight burnouts.
Abdominals
Listed below are the “Ab Ripper X” exercises from the P90x program. Incorporate at least 5 minutes of abdominals towards the end of your workout 3-5 times a week.
P90x Ab Ripper Workout | Free Workout Guides
Above link has the video and descriptions of the following moves.
In & Out
Seated Bicycle
Seated Crunchy Frog
Wide Leg Sit-ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up
Leg Climb
Mason Twist
Some notes:
Always warm up prior to lifting with some light running and active stretching.
Make sure that you stay hydrated throughout the day and during the workout.
Your body is most ready to ingest nutrients between 20-45 minutes after workout and so it is a good idea to have a light meal or protein shake during this period.
Use a spotter! I cannot stress this point enough. Especially for the big muscle lifts where you are increasing weight every set. The point of these sets is to stay close to or at your max reps while increasing weight each time so there absolutely will be times that you will fail to push out the last rep and having a spotter there becomes imperative.
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Originally Posted by wufwugy
