![]() It also has the added benefit of burning extra calories after you've finished the workout, as your body is still working hard to recover back to its normal state of function. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. This workout is designed to raise your heart rate and get you sweating. Cable overhead tricep extensions (8 reps x 4 sets).Pull ups/assisted pull ups (6 reps x 4 sets).Shoulder lateral raise (6 reps x 4 sets).Dumbbell single arm row (6 reps x 4 sets). ![]() Once you think you could lift for 8–10 reps on the same weight, it’s time to increase the weight. If it’s your first time lifting for strength, don’t go too heavy, use a manageable weight for the first few weeks and then increase the load as the weeks go on. The rep range for strength training is 4–6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier).
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