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45 MINUTE WORKOUT- for those who are very busy

C

cameo

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I've gotten some feedback from some people, about how much time they have to workout. I know, people have children, work late hours, some are in college, night school and etc. Cameo got you covered. Try this 45 minute, full body workout three days a week, and see if you don't get results.

Do this workout every other day ( Mon-Wed-Fri)

10 minute warm-up ( walk or run on a treadmill. Jumping rope is the best)

Supersets
- Squats & Dumbbell Arm curls 2 sets of 15. Do a set of squats, pick up the dumbbells, do a set of curls. Do 2 sets of 15. Don't go lite, put a little weight on the bar.
-Bench Press & Lat Pulldowns- 2 sets of 15.
-Lunges & Tricep pushdowns- 2 sets of 15
-Dumbbell shoulder press & lying hamstring curls - 2 sets of 15

abs - 3 sets of 20 sit-ups

10 minute cooldown ( lightly jump rope, stretch)

As always, eat better, live better, you'll fuck better !:yes:
 
when we do the lunges and dumbbell shoulder press , how much weight on the dumbells should we have? also, with the lat pulldown, tricep pushdown and lying hamstring curls, how do we do them if we dont have the proper machine?
 
ImaSexAHolic said:
when we do the lunges and dumbbell shoulder press , how much weight on the dumbells should we have? also, with the lat pulldown, tricep pushdown and lying hamstring curls, how do we do them if we dont have the proper machine?
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Never more than 1/4 of your body weight and that's still up for debate because you also have to factor in you muscle stress rate....If you lunge and press too much weight starting out you risk tearing muscle tissue and this could put you out of commision depending on how long it takes you to recover so be smart if you are just starting out....

Somebody posted a video on the board a while back with instructional clips...I'll see if I can find it and add it here.

Great Post cameo!!! best time to start working out is now most will acheive great shape by next summer...:yes:
 
dasmybikepunk said:
Never more than 1/4 of your body weight and that's still up for debate because you also have to factor in you muscle stress rate....If you lunge and press too much weight starting out you risk tearing muscle tissue and this could put you out of commision depending on how long it takes you to recover so be smart if you are just starting out....

Somebody posted a video on the board a while back with instructional clips...I'll see if I can find it and add it here.

Great Post cameo!!! best time to start working out is now most will acheive great shape by next summer...:yes:
Click to expand...

thanks
 
dasmybikepunk said:
Never more than 1/4 of your body weight and that's still up for debate because you also have to factor in you muscle stress rate....If you lunge and press too much weight starting out you risk tearing muscle tissue and this could put you out of commision depending on how long it takes you to recover so be smart if you are just starting out....

Somebody posted a video on the board a while back with instructional clips...I'll see if I can find it and add it here.

Great Post cameo!!! best time to start working out is now most will acheive great shape by next summer...:yes:
Click to expand...

Great advice. So many men push too much weight and don't realize they aren't going to get the results they desire. Add bad form to the mix and it's disaster.

Has anyone heard or done the 300 regimen, taken from the actors who had to gain muscle mass for the movie 300?
 
femmenoire said:
Great advice. So many men push too much weight and don't realize they aren't going to get the results they desire. Add bad form to the mix and it's disaster.

Has anyone heard or done the 300 regimen, taken from the actors who had to gain muscle mass for the movie 300?
Click to expand...
why are you in here?:hmm:
 
The only problem I have with this workout plan is the over working of the legs (3 different workouts) as oppose to one excercise for the other muscle groups. What I do like is, you have less sets and more reps.

You have:

Legs: (squats, lunges, and hamstring curls)

With:

Chest (benchpress)
Arms (dumbell curl)
Back (lat pull downs)
Shoulders (dumbell press)
Triceps (pushdowns)

w/ abs (3 sets of 20)

I wouldn't put all that stress on my legs in that workout. I would do one leg excercise and break it up between the days: (M-squats, W-lunges, Fri-hamstring curls...with everything else).

abs (I normally do 4 sets of 25)

-I'm already muscular physiqued and in excellent shape. I'm not trying to be Mr. Olympia or impress chicks.
 
femmenoire said:
Has anyone heard or done the 300 regimen, taken from the actors who had to gain muscle mass for the movie 300?
Click to expand...

My boy uses the 300 technique. He is trying to put me on to it but I don't see myself doing it anytime soon. I'll stick with my program. He uses kettlebells and flips huge tires. The exercises look very effective but I don't plan on being in a world's strongest man competition. LOL
 
cameo said:
I've gotten some feedback from some people, about how much time they have to workout. I know, people have children, work late hours, some are in college, night school and etc. Cameo got you covered. Try this 45 minute, full body workout three days a week, and see if you don't get results.

Do this workout every other day ( Mon-Wed-Fri)

10 minute warm-up ( walk or run on a treadmill. Jumping rope is the best)

Supersets
- Squats & Dumbbell Arm curls 2 sets of 15. Do a set of squats, pick up the dumbbells, do a set of curls. Do 2 sets of 15. Don't go lite, put a little weight on the bar.
-Bench Press & Lat Pulldowns- 2 sets of 15.
-Lunges & Tricep pushdowns- 2 sets of 15
-Dumbbell shoulder press & lying hamstring curls - 2 sets of 15

abs - 3 sets of 20 sit-ups

10 minute cooldown ( lightly jump rope, stretch)

As always, eat better, live better, you'll fuck better !:yes:
Click to expand...

Hell if this is the case, you can cut your exercise down to 30 minutes. Why do triceps pushdowns when you have the same effect benching and dumbbell shoulder press? I would replace your lat pulldowns with pull-ups because you can knock out 2 birds with one stone. Pull ups would replace lat pull downs and dumbbell arm curls. Why do Lunges when you are doing Squats? Squats are more effective and works more muscles in the legs. Hell i would even replace Squats with dead lifts. You work the same leg muscles as squats plus you work your lower back. I would replace the bench press with dumbbell presses. Bench press is over-rated these days.
 

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