1. NUTRITION FOR THE BODY ~ 2. NUTRITION FOR THE SOUL ~ 3. STELLIBELL LIVING TOOLS


Exercise Schedule

 

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When creating in schedule it is critical that you keep a couple things in mind

  • Which muscles you are working out so that you don't over do it. You should never work out the same muscles two days in row, so make sure you have a day inbetween??? The muscles will to


 

Wellness challenges

Rewards

 

  • Experiences - This is the best reward. What is better than creating great memories?
    • Movie, plays or concerts
    • A big trip
  • New books
  • New music
  • New clothes

It's not about the lost weight, it's about exercising since you are getting healthier

My Healthy Choices Reward System
1 star for going to the gym
1 star for going to the gym three times in one week
1 star for walking at least 30 minutes
1 star for walking outside in temperatures below 20 or above 80
1 star for drinking at least six cups of water per day
2 stars for drinking eight or more cups of water per day
2 stars for staying below my daily carb range
1 star for meeting my daily calorie goal
2 stars for not weighing myself more than once a week
100 stars = I got a reward from my list

Beginner

As you can see, it’s a basic 3 day split (meaning you have three weight training workout days over the course of a week). The exact days of the week you choose really doesn’t matter at all as long as the same every-other-day format is kept intact with 2 consecutive days off at the end.

The exact schedule shown above is probably the most common way full body training is setup because most people like having the weekends off.

Because every muscle gets worked multiple times per week there are more opportunities for growth while on a total body training program, which allows many people to grow more from this training style.

  1. Monday: Full Body Workout
    1. Bench Press (Barbell or Dumbbell) 10 x 3
    2. Lat Pull-downs or pull-ups 10 x 3
    3. Squats 10 x 3
    4. Military press 10 x 3
    5. Biceps curls 10 x 3
    6. Sit-ups 10 x 3
  2. Tuesday: off
  3. Wednesday: Full Body Workout
    1. Bench Press (Barbell or Dumbbell) 10 x 3
    2. Lat Pull-downs or pull-ups 10 x 3
    3. Squats 10 x 3
    4. Military press 10 x 3
    5. Biceps curls 10 x 3
    6. Sit-ups 10 x 3
  4. Thursday: off
  5. Friday: Full Body Workout
    1. Bench Press (Barbell or Dumbbell) 10 x 3
    2. Lat Pull-downs or pull-ups 10 x 3
    3. Squats 10 x 3
    4. Military press 10 x 3
    5. Biceps curls 10 x 3
    6. Sit-ups 10 x 3
  6. Saturday: off
  7. Sunday: off

Week 2

  1. Monday: Full Body Workout
    1. Push-up 10 x 3
    2. Cable rows 10 x 3
    3. Deadlifts 10 x 3
    4. Lateral raises 10 x 3
    5. Triceps curls 10 x 3
    6. Sit-ups 10 x 3
  2. Tuesday: off
  3. Wednesday: Full Body Workout
    1. Push-up 10 x 3
    2. Cable rows 10 x 3
    3. Deadlifts 10 x 3
    4. Lateral raises 10 x 3
    5. Triceps curls 10 x 3
    6. Sit-ups 10 x 3
  4. Thursday: off
  5. Friday: Full Body Workout
    1. Push-up 10 x 3
    2. Cable rows 10 x 3
    3. Deadlifts 10 x 3
    4. Lateral raises 10 x 3
    5. Triceps curls 10 x 3
    6. Sit-ups 10 x 3
  6. Saturday: off
  7. Sunday: off

For building muscles (my latest schedule)

Super sets are doing the project ongoing switching

A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

DAY 1 - Chest and Tricipes

  • Bench press 10 reps x 5 times
  • Angle press? 10 x 5
  • Triceps dips 8 x 5
  • Flyers on an angle 12 x 3
  • Liggandes triceps 10 x 3
  • Push-ups 10 x 3

Starting out....

DAY 2 - Legs

  • Knee bends?? 10 x5
  • Leg press 10 x 5
  • Deadlifts 10 x 5
  • Standing calf raises 20 x 4
  • Sitting calf raises 20 x 4

DAY 3 - 30 minutes Cardio

  • Pick an exercise you like; speed walking, running, swimming, cardio class (zumba etc)

DAY 4- Shoulders and Stomach

  • Military press? 10 x 5
  • Sitting shoulder press ? 8 x 5
  • Mage lyft 20 x 3
  • Russian twist? 20 x 3

DAY 5 - - 30 minutes Cardio

  • Pick an exercise you like; speed walking, running, swimming, cardio class (zumba etc)

DAY 6 - Back and shoulders

  • Deadlifts 15 x 5
  • Chins 15 x 5
  • Skivstang curl 15 x 5
  • Triceps curls 15 x 3

 

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