Roth Regatta

Here are 10 easy exercises for building muscle. During the first 2 weeks of the program, complete the circuit twice.  Move from exercise to exercise with no more than 30 seconds of rest in between. When you complete one circuit, rest for 60 seconds minutes, then complete the second circuit. After the first 2 weeks, when you’ve become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout.  In every exercise, use a weight that you

can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 15 percent or less. Here is a sample routine of a great muscle building circuit.

Leg Extension

Sitting on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are extended. Hold and squeeze at the top until you feel a nice burn, then release.

Biceps Curl

Stand while holding a barbell in front

of you, palms facing out, with your hands shoulder-width apart and your arms hanging in front of you. Curl the weight toward your shoulders, hold for a second, then return to the starting position.

Leg Curl

Lie facedown on a leg curl machine, and hook your ankles under the padded bar. Keeping your stomach and pelvis against the bench, slowly raise your feet toward your butt, curling up the weight. Come up so that your feet nearly touch your butt, and slowly return to the starting position.

 

Bent-Leg Knee Raise

Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps.

 

Pulse Up

Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips. 12 reps.

 

Push-Up

Start with your palms at your side, stomach to the ground, push up, pause for 2-3 seconds then drop back down to your stomach. Be sure to keep your abs tight and your back straight.

 

Bridge

Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you’re trying to move your belly button back to your spine. Hold for 20 seconds, breathing steadily. As you build endurance, you can do one 60-second set. 1 – 2 reps.

Back Extension

Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. 12 – 15 reps.

Bent-Over Row

Stand with your knees slightly bent and shoulder-width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position. 12 Reps.

Triceps Pressdown

While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6-8 inches apart. With your elbows tucked against your sides, bring the bar down until it is directly in front of you. With your forearms parallel to the floor (the starting position), push the bar down until your arms are extended straight down with the bar near your thighs. Never lock your elbows. Return to the starting position.

Follow this workout routine for a 6 week period to see amazing results. It’s important to challenge yourself, progressively increasing the intensity of your workouts. Any workout plan will not be effective if you do not push yourself.