From the title of this post, you can see I did a whole body workout. You cannot train and build the whole body in one session - it's just too much. What I actually did was more of a circuit type of training. I used light weight - just enough to give a bit of a burn after 20 reps. I then only had a minutes rest between each set. I can assure you the burn on the last set was intense. The whole training took over an hour and this is how it went.
Chest - Incline Flys. To train and build the Pec Muscles I did 4 sets of 20 reps with 10kg dumbbells.
Shoulders – Dumbbell Shoulder Press - To train and build the Deltoid Muscles I did 4 sets of 20 reps with 7.5kgs each.
Back – Wide Grip Lat Pull Downs - To train and build Lats I did 4 sets of 20 reps with 40kgs
Biceps - Dumbbell Hammer Curls - To train and build the Bicep Muscles I did 4 sets of 20 reps with 10kgs each.
Triceps – Tricep Push Downs - To train and build Tricep Muscles I did 4 sets of 20 reps with 20kgs.
Abs – Killer Abs - To train and build Killer Abs I did 4 sets of 20 reps of leg raises with 10kg Dumbbells above my head.
Legs – Quads (Thighs) and Hamstrings - To train and build my legs, which includes Thighs and the hamstrings, I did single leg squats with the one leg on the bench. I only managed 3 sets of 15 reps with 7.5kgs. Note - I find this exercise does work the hamstrings quite a bit.
Calves – Single Leg Calf Raises - To train and build my calves I did 4 sets of 20 reps using 40kgs dumbbells.
This was an awesome training, and is good now and again, but not if you want to build big muscles. You need to do only 2 to 3 muscles in a training session when wanting to gain strength and big muscles. Once you have achieved your shape, and you are happy with your size, this is good now and again.
I am not saying I have reached my full size - I have a way to go. I am quite impressed with what I have achieved as you can see from the photos. I think I almost qualify as a bit of a bodybuilder. Not bad from the blob of 104 days. That is such a short space of time. If I can do it anyone can - and I am willing to help in any way I can. Just give me a shout.
Recent Comments