Body for life

[aberfoyle7382]

What do you think about that work out plan?

 

[blackbeard]

tell us what it is???more than likely its a waste of time

male/female doesnt matter the compund moves (squat/bench/dead) are still the best things to do..

if you do not want to get "big" that is fine just realize that it takes a lot of work and eating to get big-it wont happen over nite

 

[inked1]

i think it is a great way to introduce people into training. It covers the basics of diet and training and has worked well for many

 

[aberfoyle7382]

The Cardio Part
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise—jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope—that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.

The Benefits of Cardio

Increases metabolic rate
Increases growth hormone secretion
Reduces stress levels
Increases blood flow to the brain increasing alertness
Improve cholesterol levels
Improves digestion
Boosts immune-system function
20-Minute Aerobics Solution™ — The Official Body-for-LIFE Cardio Plan



Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute.
Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.

The weight training part
Official Body-for-LIFE Weight-Training Plan
Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Alternate training the major muscles of the upper and lower body.
Perform two exercises for each major muscle group of the upper body.
Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience.
Always plan your training before hand.
Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Daily Training Guide
Download the Exercise Guide

Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 2 Cardiovascular Workout
Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals
Day 4 Cardiovascular Workout
Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps
Day 6 Cardiovascular Workout
Day 7 Rest

Upper Body
Chest
Choose Exercise from List
Barbell Bench Presses
Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Repetitions: x12, 10, x8, x6, x12, x12

Back
Choose Exercise from List
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Repetitions: x12, 10, x8, x6, x12, x12

Shoulders
Choose Exercise from List
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Repetitions: x12, 10, x8, x6, x12, x12

Biceps
Choose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12

Triceps
Choose Exercise from List
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Repetitions: x12, 10, x8, x6, x12, x12
Lower Body
Quadriceps
Choose Exercise from List
Barbell Squats
Leg Presses
Leg Extensions
Repetitions: x12, 10, x8, x6, x12, x12

Hamstrings
Choose Exercise from List
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Repetitions: x12, 10, x8, x6, x12, x12

Calves
Choose Exercise from List
Seated Calf Raises
Standing Heel Raises
Repetitions: x12, 10, x8, x6, x12, x12

Abs
Choose Exercise from List
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Repetitions: x12, 10, x8, x6, x12, x12

 

[blackbeard]

it looks fine i dont go along with the whole rest thingy they prescribe but it seems fine as long as you stick with the compound moves..

a 3-day split is best
all of those ab exercises are useless..jsut work your abs with some sort of spinal flexion( crunch) knee raises work the hips not the abs-unless you are curling past 90 degrees but make no mistake the hanging leg raise is all hips try ab pull downs or spread eagel sit ups

 

[Behemoth]

I hope you didn't pay for that. It's easy enough to come up with an effective routine without paying, especially when you have places like this online to go to. Like bb said, focus on the compounds and you'll do well. Don't worry about getting all huge and muscular - most women can't get big muscles anyway without dedicating years to it and/or using drugs. But lifting heavy weights will definitely make you look much hotter.

 

[Mudge]

BFL is a good routine for people who do absolutely nothing with their lives and need a starting point.