It is important to hit all the major muscle groups 3 times a week because as muscle heals and grows for 48 hours after each workout, the metabolism speeds up and calories and fat are burned. This burn is the single biggest consumer of calories and fat cells, even more than steady aerobic exercise!
Here is the Monday, Wednesday and Friday exercise plan I am using:
Exercise Sets Reps Weight
Lateral Raises 3 x 12, 8, 6 x 12 lbs
Push ups 3 x 12, 6, 4 x body weight
Bent over dumbell rows 3 x 12 x 15 lbs and/or 25 lbs
Dumbell squats 3 x 12 x 25 lbs
Dumbell curls 3 x 6 - 12 x 25 lbs
Calve raises 1 x 15 per side x body weight
Dumbell shrugs 3 x 12 x 25 lbs
One arm overhead triceps extensions 3 x 12, 8, 6 x 12 lbs and/or 15 lbs
I do circuit training, 1 set of each exercise with little rest between, and repeat 3 times.
To get warmed up and to get my heart rate up I will "shadow box" with 8 lbs dumbells for a couple minutes before I start.
It is simple yet challenging and works all my major muscle groups, and best of all it only takes 30 - 45 minutes right here in my living room so I can get it done 3 x per week!
237.4 lbs, 29.8% BF, 47" waist, 14.5" arms
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