I recently got the workout bug again.
My goals for my body are:
-Increase overal strength
-More muscle definition. Not exactly ripped, just more shape to the muscles
-To have a more lean, muscular look. Im not looking to bulk up more than I already am.
With these goals in mind, I’ve decided that going back to the basics is my best approach. I think in order for anyone to get the body they desire, they have to construct a work out that is suitable for it. If you go to the gym just to work out and lift weights, you’ll eventually see results, but they might not be what you want. Im not planning on competing in any contest so, I dont need to get shredded to the bones. Im not saying I wouldn’t like to be ripped. Right now my goal is to have the workout body-look: wide back and shoulders, V-taper, strong legs, strong arms, flat stomach. Simple.
So, my workouts are very intense, but they use basic exercises.
Chest:
-Flat bench
-Incline dumbell presses/fly
-Weighted dips (for chest)
Back:
-Wide grip pull ups
-Seated Rows/T-bar rows/bent over barbell rows
-Back extensions
Shoulders:
-Military presses
-front/side/rear lateral raises
-Shrugs
Legs:
-(Variation of) Squats
-Deadlifts
-Hack squats/Leg presses
-calf raises
Arms:
-Pull ups
-Barbell curls
-Concentration curls/preacher curls/spider curls
-Weighted dips (for triceps)
-skull crushers/close grip bench press
-pull downs/extentions
I usually focus on 1 body part a day on a cycle of 3 on, 1 off-with sunday always off. I also very the intensity of my workouts. One week, I might go heavy and do 6-8 reps and the next I’ll lower it a bit and do 8-10 reps or go heavier and do 4-6 reps. This is to shock my body. Also, with the list given, I dont start the workouts with the same exercise. If i stated with incline dumbell presses for chest last week and ended with the dips. The next time I might start with the dips first. Again, this is to shock my muscles and also so that the other muscle can get a full workout as well.
I do abs on my cardio days, which is 3x a week. I dont have a set time and day for cardio, because I dont like to feel i have to set one. Some days I feel like running, so I’ll run for miles. Other days, I just want to hop on the stationary bike for 15 minutes.
As for my diet, again Im going back to basics. I eat about 6 small-mid size meals a day, and slightly a bit more after I work out. with each meal I make sure I am getting plenty of carbs, lean protien, vegetables/fruits, and enough fat. The only think i really pay attention too is the overal total number of calories Im taking in and from what. I try to get get 50% of my calories from cabs 30% from protien, and about 20% from fruits/veggies. I also make sure to get enough fats as well. Again, I dont follow a strict diet. If i need to eat, I will-I just try and make healthy choices. Avoid processed foods as much as I can, avoid fried foods, avoid junk food and thats it. Everything else, I eat in moderation. …if I was competing and needed a specific diet so i can get ripped, then I’d follow a magazine diet. My diet is completely suppliment free. I know there are a lot of good suppliments out there, but I want to keep my training suppliment free-just my own reasons.
Also, be sure to drink pleny of water and get plenty of rest. Rest, rest, rest, rest, rest is the most important to get those results.
So, depending on your goals, make your work out and diet work the best for you.
ETA: If you dont have time to hit a gym or anything like that-basic home exercises are always good. There are a lot of push-up variations, lots of crunch and ab workout variations, wall squats, calf raises, chair dips, etc…