My Workout Plan

Here is my workout plan. I usually workout 4 times in a week. Each workout session follow this sequence:

• Warming up: Treadmill, walk 4 minutes, then jog 4 minutes, then walk 4 minutes.
• Stretching.
• Main exercise. I divide my main exercises into 4 different menus, one for each workout session.
• Abdominal exercise. I do abdominal exercise every workout session. These are my abdominal exercises:

	Exercise	Set & repetition	Alternative	Set & repetition
1	Decline bench crunch	5 sets 20-40 reps
2	Decline alternate oblique crunch	3 sets 40 reps	Static hold crunch	Until failure
3	Leg Raise	3 sets 20 reps	Bottoms up	3 sets 15 reps
4	Side plank	3 sets each side	Machine torso rotation	4 sets each side 10 reps
5	Opposite Arm and Leg Raise	1 sets each side

• Stretching.

Here are my main exercises including the number of sets and repetitions for each exercise. I divide my main exercises into 4 different menus, one for each workout session:

• Chest & Bicep
• Back & Tricep
• Bicep & Leg
• Shoulder

The Basic of the Basic FAQs for Newbies

Here I try to provide some basic FAQs about working out for newbies. It also contains some myth or fact about fitness.

Q: Can I build muscle mass by just doing calisthenic training / training with body weight?
A: Yes, but only to a limit. As muscle improved, they need constant "challenge". That's where the weight training come.

Q: How many time do I need to train every week?
A: For starter, you can train 2 - 3 times each week. Then once your body gets use to it, you can increase to 3 - 4 times a week.

Q: How heavy is the weight should I use?
A: Different weight for each exercise. Use the weight which you can do max 10 - 12 repetitions each set.

Q: How many sets for each exercise?
A: Do 3 - 5 sets for each exercise

Somatotypes or Body Types

This post contains a summary of information I gathered from various sources. The concept of somatotypes, or body types was introduced by William H. Sheldon, PhD, MD in the 1940s. People are born with an inherited body type based on skeletal frame and body composition, but generally people fall into a particular category of body type: ectomorph, endomorph, or mesomorph. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes. Different body types require different training methods and diet plans. Below are the explantaion of the three body types: ectomorph, endomorph and mesomorph.

Plan to Start Working Out? Here's Some Tips!

Here is some tips for you who just want to start working out!

Know Your Goal & Motivation

Each Person might have different goals that they want to achieve with fitness. What motivates them is also might be different. For me, I want to obtain a better-looking body with fitness :) I realize that I don’t have the ideal body posture and I think I’m an endo-ectomorph, I find it hard to gain muscle mass, and easily gain fat at stomach area :( - see my post about somatotypes. Despite that, I think at least I can do something to make my body better. Probably I can’t obtain "the perfect body", but at least I can make my body better.

Some people want to reduce weight, and some others want to gain weight. Despite that, here are some common goals of working out:

1.       Slim body

2.       Athletic body

3.       Muscular body

4.       Huge / Bodybuilder’s body

Depend on what you want to achieve, your workout routine and nutrition will be different.

Find a Role Model

It’s a good idea to find a role model to make it easier for you to visualize what you want to achieve and to motivate you. Here are some role models that I think represent each goal category.

1. Slim body
Rain Bi in Ninja Assassin, Jay Park, Taeyang of Big Bang, Kim Giri, Kwon Sang Woo, Brad Pitt in Fight Club.