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The 20th, 40th, 60th, 80th, and 100th member who joins MuscleSpace will receive 100 dollars of cold hard cash. Winners will be announced on MuscleSpace!

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MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

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Posted in 6 Week Training Program. Tags: muscle building, muscle building program. 7 Comments »

Week #4 Weight Lifting

June 11, 2010 — Muscle Fitness Tips

It is very relaxing when weight lifting. Not only that, my training program seems to be a success as well. I have lost body fat, gained muscle mass, better flexibility, and more energy, all in a matter of 4 weeks. All it takes is motivation and drive. It’s not easy, but it very possible.

However, I have made my share of mistakes, but as always, I overcome my mistakes to beat what challenges me. I do this for the passion of feeling good and being healthy.

FOURTH WEEK OF WEIGHT LIFTING

……….I can run further and for a longer period of time!

……….Now, you can visually see my gains!

WEIGHT LIFTING MISTAKE

I did a very good job this week with not making no mistakes. The mistakes that I normally come across are usually simple mistakes, never nothing big.

STRENGTH/MUSCLE BUILDING PROGRAM

During the fourth week of training, I have been doing my strength/muscle building program. After the second week of doing this program, I have seen a change in my muscle strength and how much more energetic I feel.

Here is my strength/muscle building training program. I

………If you have any opinions on anything please leave a comment.

FOURTH WEEK OF WORKING OUT

I have implemented this training program, and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

30 minutes of stretching.
Dumbbell Bench Press / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
Dumbbell Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cardio for 20 minutes
30 minute Ab workouts

TUESDAY (ARMS)

30 minutes of stretching.
Hammer Curls / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
EZ Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
Cardio 20 minutes.
30 minute Ab workout

WEDNESDAY (LEGS)

30 minutes of stretching (including calves).
Dumbbell Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Barbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
30 minutes of Ab Workout

THURSDAY (BACK)

30 minutes of stretching.
Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
Cardio 20 minutes.
30 minutes of Ab Workout

FRIDAY (SHOULDER)

30 minutes of stretching.
Military Barbell Press / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Dumbbell Shoulder Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Reverse Shoulder Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
Cardio for 30 minutes.
30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my fourth week of working out was great. I feel like a kid again and excited ever. There are parts of my body that is still a little sore, but it feels great.

My goal is to gain another 6 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.

In your opinion, what makes a great workout program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

Chance To Win Cold Hard Cash

Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

The 20th, 40th, 60th, 80th, and 100th member who joins MuscleSpace will receive 100 dollars of cold hard cash. Winners will be announced on MuscleSpace!

http://www.muscle-fitness-tips.net/fitness-ezine.html

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

Click on the link below to Subscribe

Bookmark It

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

Posted in 6 Week Training Program. Tags: muscle building program, strength building program, weight lifting. No Comments »

Week #3 of Working Out

November 27, 2009 — Muscle Fitness Tips

I am finding myself to be very happy when working out. Not only that, my training program seems to be a success as well. I have lost body fat, gained muscle mass, better flexibility, and more energy. I haven’t felt this good in such a long time, ever since I was sick for a long period of time. However, I have made a mistake, but I have managed to overcome my mistake.

THIRD WEEK OF WORKING OUT

My third week of training was a success. I have gained another two pounds from 183 to 185 and my pants, shorts, jeans, and etc. are all not fitting me no more.

……….All my pants are fitting me too big now which feels great!

……….Now, you can visually see my six pack which also feels so great!

WEIGHT TRAINING MISTAKE

Every single day that I work out, I be sure to put aside at least 30 minutes of stretching. However, for some reason, I never realized to stretch my calf muscles. It never came across my mind until I injured the back of my ankle all becuase I do not stretch my calf muscles. Ever since that incident, I have been stretching my calves everyday and at the end of the week, my strain ankle has recovered what I would say at about 75 percent now, so remember, stretch, stretch, and stretch all your muscles.

STRENGTH/MUSCLE BUILDING PROGRAM

During third week of training, I have started my strength/muscle building program. For my first week of doing this program, I have seen a change in my body.

Here is my strength/muscle building training program. I

………If you have any opinions on anything please leave a comment.

THIRD WEEK OF WORKING OUT

I have implemented this training program and it has worked like a charm, so leave a comment if you have any opinions at all. These exercises will require more motivation and determination for the fact that it requires doing heavier weights.

MONDAY (CHEST)

30 minutes of stretching.
Barbell Bench Press / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
Incline Bench Press / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Incline Dumbbell Flies / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cardio for 15 minutes
30 minute Ab workouts

TUESDAY (ARMS)

30 minutes of stretching.
Bicep Curls / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6)(4th set 4-6).
Straight Bar Curls / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Machine Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Cable Tricep Pressdowns / (1st set Warm up 12-15) (2nd set 4-6) (3rd set 4-6) (4th set 4-6)
Lying Tricep Extensions / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dips / (1st set 8-10) (2nd set 8-10) (3rd set 8-10)
Cardio 15 minutes.
30 minute Ab workout

WEDNESDAY (LEGS)

30 minutes of stretching (including calves).
Squats / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Leg Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Dumbbell Lunges / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Laying Leg Curls / (1st set 6-8) (2nd set 6-8) (3rd set 6-8).
30 minutes of Ab Workout

THURSDAY (BACK)

30 minutes of stretching.
Lat Pulldowns / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Barbell Bent Over Rows / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Dead Lift / (1st set Warm up 15-20) (2nd set 6-8) (3rd set 6-8) (4th set 6-8)
Barbell Bent Over Row / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
Cardio 15 minutes.
30 minutes of Ab Workout

FRIDAY (SHOULDER)

30 minutes of stretching.
Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 4-6) (3rd set 4-6) (4th set 4-6).
Front Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Bent Lateral Raise / (1st set 4-6) (2nd set 4-6) (3rd set 4-6).
Military Press / (1st set 6-8) (2nd set 6-8) (3rd set 6-8)
Cardio for 15 minutes.
30 minutes of Ab Workout

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my third week of working out went very well. I felt great and better then ever. My whole body still had a light soreness, but it feels great.

My goal is to gain another 8 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.

In your opinion, what makes a great workout program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

Chance To Win Cold Hard Cash

Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

The 20th, 40th, 60th, 80th, and 100th member who joins MuscleSpace will receive 100 dollars of cold hard cash. Winners will be announced on MuscleSpace!

http://www.muscle-fitness-tips.net/fitness-ezine.html

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

Click on the link below to Subscribe

Bookmark It

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

Posted in 6 Week Training Program. Tags: working out. 5 Comments »

Week #2 of Lifting Weights

November 1, 2009 — Muscle Fitness Tips

Lifting weights can be a success only for the individuals who are committed and motivated. It takes dedication to reach your goals, but once you get started, you will never stop. Working out becomes a drug that you become very much addicted to and it gets tougher to quit.

SECOND WEEK OF WORKING OUT

My second week of lifting weights has become a success. Last week, I started off by weighing in at 181 pounds, and at the end of my second week, I gained 2 more pounds weighing in at 183 pounds. I do feel stronger and faster than I did last week.

My workout program was the same program as I did last week, and it is working very well for me. Now, when I go back to the gym tomorrow, I will start my muscle building program. I will keep you up to date with everything next week such as my training program, my weight, and etc.

Weight Training Injury

When working out last week as I was doing bench press, from stupidity, I decided to see how many times that I am able to rep 315 pounds because that weight use to be easy before I got sick. I used to rep 315 about 10-15 times per set.

However, I haven’t lift that weight for about 8 months because I was sick and I just started lifting weigts again last week, and when I lift 315 this past Friday I did two reps and I injured my shoulders. That was a big mistake. I should be ok by next week, but luckly I will be ok because I could of been seriously injured. DON’T MAKE THE SAME MISTAKE I DID.

SECOND WEEK OF LIFTING WEIGHTS

I started off light, but I decided to do a body part for each day of the week.

MONDAY (CHEST)

30 minutes of stretching.
Barbell Bench Press / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
Cardio for 15 minutes

TUESDAY (ARMS)

30 minutes of stretching.
Bicep Curls / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
Cardio 15 minutes.

WEDNESDAY (LEGS)

30 minutes of stretching.
Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
Cardio 15 minutes.

THURSDAY (BACK)

30 minutes of stretching.
Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
Cardio 15 minutes.

FRIDAY (SHOULDER)

30 minutes of stretching.
Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cardio for 15 minutes.

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my second week of lifting weights went very well. I felt great and better then ever. My whole body still had a light soreness and it felt great just like last week.

My goal is to gain another 10 pounds with about an 8-10 percent body fat during my weight lifting program. It’s not going to be easy and it will take some time, but I will get there. I have done it before.

In your opinion, what makes a great workout program or what have you heard that works real well.

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

http://musclespace.muscle-fitness-tips.net

MFT Monthly Fitness E-Zine Newsletters

So I will be updating and growing this site to give you the extra edge in muscle fitness, tips, success stories, exercises, training programs, yoga, pilates, and so much more

…..Subscribe to Muscle-Fitness-Tips.net monthly e-zine newsletters, so you don’t miss a thing.

Click on the link below to Subscribe

http://www.muscle-fitness-tips.net/fitness-ezine.html

Bookmark It

Here you will find more information on weight training and also find more information on training programs, bodybuilding, and fitness training.

Posted in 6 Week Training Program. Tags: lifting weights, working out. 9 Comments »

Week #1 of Weight Training

October 26, 2009 — Muscle Fitness Tips

Weight training is never easy especially bodybuilding for beginners, even after being out for a while. Even if you haven’t weight train for a while, you must always start as weight lifting for beginners. You have help adjust your muscles to weight training and get the muscle memory back. It may take some time, but always start off small.

FIRST WEEK OF TRAINING

My first week of weight training, or bodybuilding, and even weight lifting after being sick for about 8 months was great! Before I started, I weight at a solid 190 pound with about 9 percent of body fat. However, after checking it today, I only lost 9 pounds, so I now weight 181 pounds with 11 percent body fat. Not too bad huh??

FIRST WEEK TRAINING PROGRAM

I started off light, but I decided to do a body part for each day of the week.

MONDAY (CHEST)

30 minutes of stretching.
Barbell Bench Press / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12)(4th set 8-12).
Incline Bench Press / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Dumbbell Flies / (1st set 12-15) (2nd set 12-15) (3rd set 12-15).
Cardio for 15 minutes

TUESDAY (ARMS)

30 minutes of stretching.
Bicep Curls / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Straight Bar Curls / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cable Tricep Pressdowns / (1st set Warm up 15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12)
Dips / (1st set 12-15) (2nd set 12-15) (3rd set 12-15)
Cardio 15 minutes.

WEDNESDAY (LEGS)

30 minutes of stretching.
Squats / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
Leg Press / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
Stiff Leg Dead Lifts / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12) (4th set 10-12).
Laying Leg Curls / (1st set 8-12) (2nd set 8-12) (3rd set 8-12).
Cardio 15 minutes.

THURSDAY (BACK)

30 minutes of stretching.
Lat Pulldowns / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Barbell Bent Over Rows / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Dead Lift / (1st set Warm up 15-20) (2nd set 10-12) (3rd set 10-12)
Cardio 15 minutes.

FRIDAY (SHOULDER)

30 minutes of stretching.
Dumbbell Lateral Raise / (1st set Warm up (15-20) (2nd set 8-12) (3rd set 8-12) (4th set 8-12).
Front Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Bent Lateral Raise / (1st set 10-12) (2nd set 10-12) (3rd set 10-12).
Cardio for 15 minutes.

SATURDAY (REST DAY NO TRAINING)

SUNDAY (REST DAY NO TRAINING)

The results of my first week of training went very well. I felt great and better then ever. My whole body had a light soreness and it felt great.

In your opinion, what makes a great bodybuilding for beginners training program or what have you heard that works real well.

MuscleSpace Social Networking Site

Join MuscleSpace Today! It’s Muscle-Fitness-Tips.net new Social Networking Site.

Join today and network with friends family or even promote your Fitness Company. There will be other fitness guru’s such as yourself to give you guidance and support!

MFT is the ultimate fitness network. Members can post pics/vids, so join the forum discussions today.

Click here to JOIN MuscleSpace Social Network or click the link below.

Chance To Win Cold Hard Cash

Its a Social Network full of individuals in the fitness community and other individuals that just want to share comments, photos, and meet more new and exciting people.

The 20th, 40th, 60th, 80th, and 100th member who joins MuscleSpace will receive 100 dollars of cold hard cash. Winners will be announced on MuscleSpace!