Not exact matches
Arsenal's Player - of - the - Season Mesut Ozil was accused of laziness in his early
days at the Emirates
as he adapted to the pace of the Premier League, but last season he made full use of his time out with injury to go to the gym and build up his
upper body strength, and he came out in this campaign full of confidence and strength.
Vatanen is listed
as day to
day with an
upper -
body injury after being hurt on a big hit by Nikita Kucherov in a 3 - 1 loss Wednesday that put the Devils within a game of elimination.
EXERCISE ROUTINE Monday: PT session Tuesday: 20 mins high - intensity cardio (HIC), lower
body weights, 20 mins low - intensity cardio (LIC) Wednesday: 20 mins HIC,
upper body weights, abs, 20 mins LIC Thursday: 20 mins HIC, lower
body weights, 20 mins LIC Friday: 20 mins HIC,
upper body weights, abs, 20 mins LIC Saturday: 20 mins HIC, lower
body weights, 20 mins LIC Sunday: Stretching session or 6 — 8 km road run Rest
day as required
Working out the
upper body is fun, but
as you already know, you can't achieve the desired X-frame by skipping on leg
days.
Each group is then trained separately on its own workout
day.A great thing about the
upper / lower split is that legs get a
day all to their own, so you have a very balanced workout since you train your legs, the largest muscles in your
body,
as much
as the
upper body.
How I plan a week: The format I generally use for total
body training would include a lower
body workout like this with a light ab circuit on
Day 1, an
upper body workout on
Day 2
as well
as a fast bodyweight circuit, another leg circuit on
Day 3 with a core workout, and a final
upper body circuit on
Day 4 with a fast bodyweight circuit.
As you get more advanced, depending on what your goals are, you can opt to split your exercises by having an
upper body day and a lower
body day.
The rationale is
as follows: Starting with
day 1, your heavy
upper body work will (clearly) not fatigue your lower
body, and a light, relatively short distance slow pace run will be easily handled.
Break up your weight training each
day as follows: a
day each of
upper body, abdominal, and lower
body exercises.
Splits are usually push / pull / leg (all pushing exercises on one
day, on another
day pulling and legs on a separate
day,
as well) or
upper / lower
body.
I've found that sprint swimming gives me a great muscle pump (especially in the
upper body), without any soreness the next
day as is typical with weight training.
For these athletes, I would recommend one
upper body combined ME / DE
day, focusing primarily on heavy chest and back loading to improve arm and torso power (such
as the bench press, barbell row, landmine press, and military press),
as well
as several explosive movements to improve arm drive and speed (such
as push presses, plyometric bench press, and explosive Pendlay rows.)
Each
body part should be trained ONCE a week — this gives plenty of time to recover before the next training session — and I recommend training the full -
body, regardless if using the two or three
day split, because working the full
body produces more anabolic hormone than just doing the
upper or lower
body alone, recruits more motor units than working the
upper or lower
body alone, and the more motor units recruited per session, the greater the increase in neural activity, which will train the
body to work more effectively
as a whole, and therefore aid in better fat loss.