ShapeFit.com

[stranger2009]

umm this may be hard...i was trying to see if i can go back to 3 days a week so the 3 days i have off can be my boxing days but im take ur advice


but I am having trouble reading what you wrote me and understanding how and what the exercises are....can you re write it easier?
like here im write what i understand and write what i dont understand on which days

Day 1:
this all right?
Squats 10 Reps 3 Sets 1 Min Rest
Dips 4 Reps 3 Sets 1 Min Rest
Dumbell Rows 4 Reps 3 Sets 1 Min Rest
Hanging Leg Raises 4 Sets Of 6 Reps 30 Sec Rest

Day 2:
Dont know what you mean by this
"10mins of HIIT doing 1min heard/east then"
10 Min Jogging

Day 3:
I dont know what you mean by this
are they together? separate? and how do i know which sets and reps go to which of these exercises?
"deadlifts/shoulder press...face pull/feet elevated close grip push ups (under shoulders) "

Day 4:
Same As Day 2

Day 5:
same as day 3 I dont know which are a exercises and which are nt i mean like which are together which are not and how many reps and sets

chin ups...db chest press/chest supported rows...reverse lunges/prone ab brace

Day 6:
Same as day 2



Im very sorry man just im not so good at reading this If you can just write it as this way
Exercise name:# of reps: # of reps
but write the name corretly i dont know what you mean when you put a slash,or put paired and etc

[swanso5]

- you can do boxing instead of intervals on non wt days but alternate 1min punching hard and fast and then 1min nice and easy x 10mins mixing up your combinations



day 1 - deadlifts 10 x 3, 1min rest...dips paired with db rows 4 x 6, 1min rest btw exercise...diamond push ups (thumbs and index fingers together) paired with inverted rows 4 x 6, 1min btw supersets...hanging leg raises 4 x 6, 30secs rest

day 3 - bench press 10 x 3, 1min rest...front squats paired with shoulder press 4 x 6, 1min rest btw exercise...face pull paired with close grip push up (hands under shoulders) 4 x 6, 30secs rest

day 1 - chin ups 10 x 3, 1min rest...db incline press paired with db chest supported rows 4 x 6, 1min rest btw exercise...reverse lunges paired with prone ab brace (hold for time) 4 x 6, 1min btw supersets

[stranger2009]

Sorry still a littl confussed the parts in bold are what is throwing me off

day 1 - deadlifts 10 x 3, 1min rest...dips paired with db rows 4 x 6, 1min rest btw exercise...diamond push ups (thumbs and index fingers together) paired with inverted rows 4 x 6, 1min btw supersets...hanging leg raises 4 x 6, 30secs rest

day 3 - bench press 10 x 3, 1min rest...front squats paired with shoulder press 4 x 6, 1min rest btw exercise...face pull paired with close grip push up (hands under shoulders) 4 x 6, 30secs rest

day 1 - chin ups 10 x 3, 1min rest...db incline press paired with db chest supported rows 4 x 6, 1min rest btw exercise...reverse lunges paired with prone ab brace (hold for time) 4 x 6, 1min btw supersets


Once again sorry im still new at the way you guys write down workouts idk what paired means and etc
and what happen to the squats?

[swanso5]

pairings - dips x 6, rest 60secs, db rows x 6, rest 60secs x 4 cycles...this is the same for all pairings

search youtube for any exercise you don't recognise

supersets are the same as pairing but without the rest btw the exercises so dips, no rest, rows, 60secs rest

i swapped squats for deadlifts

[stranger2009]

[swanso5]

1 - why not?

2 - we have front squats which are safer and just as good

[stranger2009]

[swanso5]

do them in stead of front squats then if you have to, personally you don;t really need them...i like eating kfc but i don't do that (alright i do but you get my point)...do what you need to do, not what you want to do

[stranger2009]

[stranger2009]

I re wrote it does this look about right

Day 1:
Deadlifts: 10 Reps 3 Sets 1 min Rest

Paired 1:
Dips:4 Reps 6 Sets 1 Min Rest
DB Rows:4 Reps 6 Sets 1 Min Rest

Paired 2:
Diamond Push Ups: 4 Reps 6 Sets 1 Min Rest
Inverted Rows: 4 Reps 6 Sets 1 Min Rest

Hanging Leg Raises 4 Reps 6 Sets 30 Sec Rest

Day 2:
Bench:10 Reps 3 Sets 1 Min Rest

Paired 1:
Front (Squats) 4 Reps 6 Sets 1 Min Rest
Shoulder Press 4 Reps 6 Sets 1 Min Rest

Paired 2:
Face Pull 4 Reps 6 Sets 30 Sec Rest
Close Grip Push Up 4 Reps 6 Sets 30 Sec Rest

Day 3:
Chin Ups 10 Reps 3 Sets 1 Min Rest

Paired 1:
DB Incline Press 4 Reps 6 Sets 1 Min Rest
DB Chest Supported Rows 4 Reps 6 Sets 1 Min Rest

Paired 2:
Reverse Lunges (Hold For Time) 4 Reps 6 Sets 1 Min Rest
Prone Ab Brace (Hold For Time) 4 Reps 6 Sets 1 Min Rest

[katiesuarez]

Stranger, you can do dips using a chair:

http://www.expertvillage.com/video/433_bench-dip.htm

As you progress, elevate your feet on another chair/bench to make it more difficult.

[swanso5]

that looks right

on day one do the push ups, rows and leg raises as tri set so all 3 in a row and repeat

[stranger2009]

[stranger2009]

[vamp]