| Most people do not have the time to do biceps | | | | repetitions, no problem, do as many as you can |
| and back one day, then legs and shoulders the | | | | then drop the weight and keep going as I |
| next, then triceps and abdominals the next day. | | | | mentioned. |
| So here is a short, and every effective full body | | | | Write down the weight and number of repetitions |
| weight session you can easily get done in 30 | | | | you did for the first set only. For your next |
| minutes or less. Your muscles will feel the | | | | workout, if you made it to fifteen repetitions |
| workout but you will not have the muscle | | | | increase the weight. If you did not make it to |
| soreness that will prevent you from your other | | | | fifteen repetitions, keep the weight the same and |
| training | | | | try to do more repetitions than you did last time. |
| Do this program two times a week. You are | | | | This will constantly push you to trainer harder. Try |
| going to do drop sets. This means you are going | | | | and do the exercises in the exact same order |
| to do three sets back to back without resting. | | | | every time. |
| Obviously if you ar not experienced with liting | | | | Not resting will really fatigue the muscle, but only |
| weight you will start with one set then more up | | | | while lifting at that time. You will still be able to do |
| to the three sets. You are going to work your | | | | your other training. Training this way will stimulate |
| larger muscles first. The order goes something like | | | | muscle growth because you are causing the |
| this: | | | | muscles to fail. In fact, on your third set you may |
| Leg extension | | | | only be lifting the bar with no weights on it at |
| Leg Press | | | | since your muscle is failing. That is one reason you |
| Hamstring Curl | | | | will want to do this workout on some type of |
| Close Grip Lat. Pull Down | | | | machine unless you have a spotter. Get past how |
| Pull Over or Seated Row | | | | much weight you are lifting, just let your muscles |
| Bench Press | | | | fail. |
| Chest Fly | | | | After a few sessions switch the type of exercise |
| Triceps | | | | you are doing. Instead of a chest fly do a decline |
| Bicep Curls | | | | bench, then latter do an incline bench. Instead of a |
| Lateral Shoulder Raise | | | | close grip lat. pull down do a seated row, but keep |
| For every exercise write down the weight and | | | | the same basic order, working the larger muscles |
| the number of repetitions you do for your first | | | | to the smaller muscle. |
| set only. Do fifteen repetitions, once you get to | | | | You should be able to get this fully body weight |
| the fifteenth repetition drop the weight down | | | | session done in thirty minutes or less. Now go run! |
| about 25% then do as many repetitions as you | | | | Please feel free to publish this article in your |
| can, then again without rest drop the weight | | | | Newsletter or on your Website (with Resource |
| down and do as many repetitions as you can. If | | | | Box included). |
| on the first set you cannot make fifteen | | | | |