Vip's Work out Journal!

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Well, work out Journal.


Will be updating post daily


Edit - forgot to add target

loose some 4-5 lbs and get up upper body in shape

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Cardio -

Football match for 2 and half hour!


weights -

Dumbbell curls - 7 reps and 3 sets

Double Arm Dumbbell Flyes - 1 set 8 reps ; 2 set 10 reps ; 3 set 12 reps

Dumbbell Calf Raises - 3 set 30 reps

Dumbbell Deltoid Lateral Raises - 3 sets 5 reps

Triceps - 3 sets 8 reps

Push ups - 2 sets 5 reps

Side planks - 3 sets 15 reps

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Day 2 -
Morning -
Cardio - 15 mins jogging and 15 mins of Sprinting and learning Jump rope

Evening -
Dumbbell curls - 7 reps and 3 sets

Double Arm Dumbbell Flyes - 1 set 8 reps ; 2 set 10 reps ; 3 set 12 reps

Dumbbell Calf Raises - 4 set 15 reps

Dumbbell Deltoid Lateral Raises - 3 sets 5 reps

Triceps - 3 sets 8 reps

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How do you like the jump rope?

Very very hard...still trying...!!!

Day 3 -
Morning -
Cardio - 15 mins elliptical and learning Jump rope

Dumbbell curls - 7 reps and 3 sets

Dumbbell Calf Raises - 4 set 12 reps

Dumbbell Deltoid Lateral Raises - 3 sets 5 reps

Triceps - 3 sets 8 reps

Forearms - 4 sets 12 reps

and also can anyone tell me when is it appropriate to increase weights ?
Can anyone suggest me a good back workout with dumbbells?

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increasing wts - some will say "when it's comfortable" or "when you FEEL you can" which i think is rubbish...the very first time you lift a ceertain ewt for the desired sets and reps something has to change...now depending on your built in progression to your program which you don;t obviuolsy have, the easiest solution is to yes, increase the wts...so if your aim is 3 x 10, once you get all sets at the current wt for 10 reps each, you MUST increase the wt the very next time you repeat that workout...once the body does somwthing, it doesn't work as hard to repeat it as it builds itself up to it after the first go and makes itsekf stronger to cope with ever increased demands of training

back exercises - db rows, chest supported rows, 2pt rows, rear delt flies...you'll ned to get to a gym with cables and/or get some really strong bands for more options

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;