Question:
is this a good workout plan to get big and get a beach body ?
willy_fev
2009-06-22 12:47:52 UTC
i am 20 years old 145 lbs ....
day1- biceps ,chest, and 100 sit ups
day2 triceps, traps, and hit punching bag
day3 shoulders,quads, and 100 sit ups
day4 biceps ,chest, and jump rope
day5 triceps, traps, and 100 sit ups
day6 shoulders,quads, and punching bag
day7 biceps ,chest, and 100 sit ups
day8 triceps, traps, and jump rope
day 9shoulders,quads, and 100 sit ups .... thank you are the muscle groups too far apart (work them out every 3days )???
Five answers:
DJ
2009-06-22 13:36:03 UTC
No. In my opinion, it's not a good plan.



Yes, it will likely give you SOME results in size and strength since it sounds like you're pretty skinny, but it's not a good plan for maximizing results.



What's wrong with YOUR plan:



You work opposing muscle groups in the same day.

You (accidentally) use the same muscle groups on consecutive days

You don't allow yourself any breaks.

You don't have a core workout (100 sit ups every other day DOES NOT COUNT).

You don't have a back workout.

Your cardio is boring, and doesn't align with your weight training.



First off, Days off... You shouldn't weight train more than 5days per week. Your body needs time off to repair and build. Hitting muscle groups twice a week for prolonged time can limit your development. Once a week with a small revist on another day is plenty.



Opposing groups: Break the body into opposing and complimentary/supplementary muscle groups. Focus on one major group and one complimentary group per day. For example, your plan uses the chest and biceps on the same day. Triceps supplement the chest, i.e. you can't bench press without using your triceps, so you'll inevitably work your triceps that day. HOWEVER, triceps OPPOSE the biceps, so you'll be spreading yourself too thin to work all 3 groups effectively in one day. Plus, you do triceps the day after chest. On day 2, you've already worn out your triceps on day 1 doing chest exercises, so you won't have the steam to really work them out.



No core: 100sit ups twice a week does NOT count as a core workout. The core is a very complicated system of many many muscles, 100 reps of the same movement will NOT effectively train even half of these muscles.



No backworkout: You need a back workout, the trunk is critical to having a strong core, and the lats are critical to overall body strength. Trunk opposes the abs, lats oppose pecs/chest. Your program neglects half of your torso.



Boring Cardio: Jumping rope for a half an hour will be boring. It sounds like you're interested in boxing... Try kick boxing. Mix in Muay thai kicking and knees with a good upper body technique and you'll get a great cardio workout, as well as a GREAT core workout. Mix up your cardio to keep yourself motivated and interested. Warm up with jumping jacks and mountain climbers, then do some heavy bag work, then some shadow boxing, spot jumps, wall jumps, jogging, rowing, cycling, etc etc. Cardio should last 20-30min, but that doesn't mean you have to do the same thing for the entire time. Just keep your heart rate up and change exercises quickly.



A much better plan for muscle gains:



Monday: lats, trunk, and biceps

Tuesday: Chest, abs, and Triceps

Wednesday: Traps, delts, and forearms

Thursday: Quads and glutes

Friday: Hamstrings and Calves



Do cardio after your weight training each day, but mix it up to keep yourself interested.



To build bulk, move heavy weight. To maximize your gains, cut your body into quarters (upper front and back and lower front and back), do heavy weights with upper rear then lower front in the same week, then the next week do heavy with upper front and lower rear, i.e. Monday and Thursday are heavy one week with lats, trunk, and biceps, and quads and glutes, then the next week go heavy with the chest, triceps and abs and hamstrings and calves on Tuesday and Friday. The next week just go heavy on Wednesday and hammer your traps, delts, and forearms. Every day you go heavy, take the next day kind of light.
Daryl
2016-05-03 22:38:48 UTC
1
?
2016-05-24 03:18:00 UTC
hi Anayah D Having a perfect beach body is a dream for many teen girls. Read on some tips and follow these steps 1- Drink water. At least 8 8oz glasses a day. To know if you're getting enough check your urine. if it is clear, you're getting enough water. Yellow urine a sign of mild dehydration. 2- Eat healthy. Make a food diary and write in everything you eat. Avoid junk foods and drinks with heavy amounts of salt and/or sugar. Eat slowly, as this allows your body to digest, so you're not eating even after your stomach is full. 3- Look after your skin and hair. Establish a facial routine based on your skin type. For example, a person with normal skin would exfoliate once a week, plus use a gentle cleanser and toner daily. Daily moisturizing and application of sunscreen will also keep your skin looking youthful and healthy. Wash your hair every 2-3 days, depending on how quickly it gets oily. Use a good quality shampoo and conditioner, and comb through knots gently. For short hair, use pomade to spike and shape your 'do. For longer hair, apply a bit of gel to almost-dry hair, then turn your head upside down and shake it while tousling your hair with your fingers for a messy-chic beach style. 4- Exercise. Concentrate on cardio, which will burn calories and help keep you fit. When doing strength exercises, concentrate on your core for firm muscles. You can't target weight loss, but you can tone specific muscle groups. Do a routine that will develop long, lean muscles instead of chunky, veiny ones. 5- Build stomach muscles by doing crunches. * Lie on the floor; make sure your lower back is pressed on the ground. * Take your hands behind your head without grabbing your neck. Bring up your knees at a 45 degree angle. * Start doing a bicycle pedalling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating) * Breathe relaxed and evenly throughout the whole exercise
Joe B
2009-06-22 13:03:14 UTC
Well it seems good, but it looks like you intend to do a lot of arm workouts, I would not advise this unless you want to look disproportional. Also rest days are just as important as weight lifting days. This is what I do if your interested:

Monday - Chest, Abs, 30-60 min. cardio

Tuesday - Legs, 30-60 min. cardio

Wednesday - Back, Abs, 30-60 min. cardio

Thursday - Shoulders, 30-60 min. cardio

Friday - Biceps, Triceps, Abs, 30-60 min. cardio

Saturday - Rest, 30-60 min. cardio, Tennis 90 min.

Sunday - Rest, 30-60 min cardio, Tennis 90 min.



Now, I'm not listing all of the different exercizes I do for each day but you get the idea, and don't forget to eat healthy with lots of vegetables to stay lean.
?
2017-02-18 01:12:33 UTC
2


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