A Split Routine Weight Lifting Program for Women
Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:
Day 1 – Chest, Shoulders, Triceps
Day 2 – Back, Biceps
Day 3 – Legs, Abs
Day 4 – Rest
Day 1 – Chest, Back
Day 2 – Shoulders
Day 3 – Arms, Abs
Day 4 – Legs
Day 5 – Rest
Day 1 – Quads, Hamstrings
Day 2 – Chest, Back, Calves
Day 3 – Shoulders, Arms, Abs
Day 4 – Rest
You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row.
For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.
Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises.
If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.
You want to switch up your split routine every 6-8 weeks so your body doesn’t adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.
In: Programming · Tagged with: linear, math
on September 7, 2007 at 10:19 pm
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on September 7, 2007 at 10:31 pm
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you can download and play songs for free on that site mp3ify just google mp3ify
on September 7, 2007 at 10:39 pm
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For reading input from usb ,etc you need to use driver apis. Not that easy.
on September 7, 2007 at 11:14 pm
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stanford here i come
on September 8, 2007 at 2:45 pm
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You won't have trouble, I guarantee. Age is irrelevant to programming (I started programming at 13) and if I had known about it earlier, I would like to start even earlier.
There is no such thing as "main programming" language in video games. Many games uses C-family language, but the C-family is relatively difficult for beginners. I recommend either python or Visual Basic:
- http://www.python.org/
- http://www.microsoft.com/Express/VB/
Google for tutorials on programming (for beginners usually you'd want tutorial on the specific language you have chosen, later on you can read about more abstract concepts that are independent of languages). There are hundreds of thousands of free resources for learning programming in the internet, it is often unnecessary to buy books or find teachers.
You might find programming easier than you might think.
on September 10, 2007 at 4:42 am
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germam bitch