Kenneth Gardner

Deciding when to workout is solely up to the individual. The majority of people who do workout seem to prefer training in the mornings. Scientific evidence has shown that the average person is at a physical and mental peak at about 3:00 in the afternoon. Even so, once you start working out, your body will peak physically and mentally for that time of the day at which you tend to train regularly.

When you decide on the correct time of day to workout, ensure that you workout consistently at about the same hour each day in order for your body to recover from the day's activities so that you can have a more productive training session.

Length of rest interval

The objective of a rest interval between each set of exercise is to allow your body to partially recover its energy reserves for the succeeding set. It is recommended that you rest for 60-120 seconds between sets - resting for longer periods when working larger body parts such as thighs, back and chest, and resting for a shorter time for smaller body parts.

As you become more experienced at weight training, you will tend to go to the next set at the point when your breathing returns to normal. But, in the first few months of steady weight lifting, try to stick to timing yourself when resting. Regardless of how long your rest interval is, do not make the mistake of resting for more than three or four minutes between sets. Resting for too long will cause your body to cool down and make you more susceptible to injury. The best approach is to keep moving around to keep your body and muscles warm.

Here is a list of large muscle group exercises for you to do.

Cable upright rows (back exercise)

Overgrip handles with arms at your sides and feet shoulder-width apart.

Slowly pull the handles directly upward until the back of your hands are touching the underside of your chin.

Ensure that your elbows are above shoulde> Reverse movement and repeat.

Cross-bench dumb-bell pullovers (chest exercise)

Place dumb-bell in front of a crossed exercise bench.

Lie across the bench with only upper back and shoulders in contact with it.

Feet shoulder-width apart.

Place palms of hands against the underside of dumb-bell.

Pull dumb-bell up to above shoulde> Slowly return the dumb-bell to the starting position and repeat.

Prone leg curls (leg exercise)

Stand between bench and adjustable movement pad.

Lie face down with legs straight and knees just off bench.

Grip handles lightly.

Pull movement pad to hips by contracting hamstrings.

Return to start and repeat.

Dumb-bell step-ups (leg exercise)

Take a standing position with a dumb-bell in each hand.

Place one foot on the step in front of you.

Using your hip and leg muscles, lift yourself up until your leg is straight.

Lower yourself slowly to the starting position using the same leg.