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thingstodo · 09-19-2005, 02:57 PM

If you have 45 minutes you can't beat a circuit on weight machines (actually, what I'm suggesting may take a little more than an hour, three times a week). Get someone to help you put together a series that hits all your body parts. Do sets of 15 reps and try to get through the machines twice each session, finishing a complete circuit before doing the second set. Make sure the last 2 reps in each set are hard. Switch between push and pull motions and you won't need to stop much between sets. When that is easy, move up in weight.

Some movements to include:

bench
incline press
chest fly
shoulder press
tris or do dips
bicep
pull over
lateral lift
leg extension
leg curl
leg press
seated row

This is a pretty good fat burning routine so you won't stand a chance of bulking up, or at least only minimal bulking that would probably be good for you anyway.

Don't work out with weights for two days in a row - skip a day. Play some squash in between. Three days of lifting a week is just fine for what you are trying to do. And you do need rest to recover and build muscle, even when not bulking up.

09-19-2005, 02:57 PM	#8 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	If you have 45 minutes you can't beat a circuit on weight machines (actually, what I'm suggesting may take a little more than an hour, three times a week). Get someone to help you put together a series that hits all your body parts. Do sets of 15 reps and try to get through the machines twice each session, finishing a complete circuit before doing the second set. Make sure the last 2 reps in each set are hard. Switch between push and pull motions and you won't need to stop much between sets. When that is easy, move up in weight. Some movements to include: bench incline press chest fly shoulder press tris or do dips bicep pull over lateral lift leg extension leg curl leg press seated row This is a pretty good fat burning routine so you won't stand a chance of bulking up, or at least only minimal bulking that would probably be good for you anyway. Don't work out with weights for two days in a row - skip a day. Play some squash in between. Three days of lifting a week is just fine for what you are trying to do. And you do need rest to recover and build muscle, even when not bulking up. __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.