I am reading the Body For Life book and I'm trying to plan everything out before I start the challenge. And I want to make sure I do everything correct. I have a question to the experienced Body for lifer's. I read about the weight training but I don't entirely get it. I understand that im supposed to do upper body one day, then cardio the next, then lower body, then cardio and so on. I also understand that I need to exercise each muscle. For instance, for upper body I'm supposed to do two chest exercises, two shoulders exercises, two triceps, two back, and two biceps. However I do not understand the sets/reps part.
Am I supposed to pick one of the two exercises(lets say bench press) for that particular muscle and do the 12 add weight, 10 add weight, 8 add weight, 6 lower weight, 12, then for the second part (lets say incline bench press) do only 12?
Or am I supposed to do the 12 add weight, 10 add weight, 8 add weight, 6 lower weight, 12 on both the bench and the incline, and for the rest of the exercises?
Help is greatly appreciated.
"Am I supposed to pick one of the two exercises(lets say bench press) for that particular muscle and do the 12 add weight, 10 add weight, 8 add weight, 6 lower weight, 12, then for the second part (lets say incline bench press) do only 12?"
You've got it. And you want it to be hard on you. No lolly gagging, no sand bagging. Use as heavy weight as you can and maintain proper form.
Here is the link to a great site for exercise demos.
Whether you think you can or you think you can't, you're right ~ Henry Ford
Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory
The first is right. To give an example of my current chest work out
Dumb Bell Press
12x 25 - 1 min rest
10x 30 - 1 min rest
8x 35 -1min rest
6x 40 1-min rest
12x 30 No Rest
12x 20 Dumb Bell Fly
Chest Done. 2 min rest.
Thank you Champster09 for your quick response. I really appreciate it.
Thank you BCbill for your quick response. I really appreciate it.
Hi I'm new to the training part also. Read the explanation for chest doing dumb bell press etc. After going through to the dumb bell flys is that it for chest completely? Whats next? Sorry if this sounds dumb but I want to get it right and I am REALLY confused! Please help!
After chest wait for 2 minutes and move on shoulders, back, triceps and biceps. If your go to the 'library' at the top of the page then 'tools' then 'progress reports' the click on 'training for life' you can download the forms that guide you through upper body and lower body workouts.
Hope this helps
keep posting if you have more questions
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