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The Highroller
ad hoc and ad lib

Registered: Oct 2002
Location: Flying over the cuckoo's nest

For Those That Workout

This is my plan.. I'm trying to build mass right now. I used to work out before but stopped because of laziness. I'm starting out again for the new year. Yes I came up with this plan myself.

Please make suggestions for the spots that have ??? in them. If you think any revisions need to be made, please let me know. Questions? Comments? Please feel free to post.

Day 1-

Chest-
1 set of 10 rep bench press, 2 sets of 4 bench press (high weight)
2 sets of 4 rep incline press
1 set of 4 rep pullovers

Back-
50 Chinups
2 sets of 4 reps bent-over rows
1 set of 10 reps deadlifts 2 sets of 4 reps deadlifts

Abs-

150 crunches (in sets of 50)
150 sit ups (in sets of 50)

Day 2-

Shoulders-

??? (one more shoulder exercise)
1 set of 10 reps Dumbell Lateral Raises
2 sets of 4 reps Dumbell Lateral Raises
2 sets of 4 reps Push Presses (Shoulder presses)

Upper Arms-

1 set of 10 Standing Barbell Curls
2 sets of 4 Standing Barbell Curls
2 sets of 4 Seated Dumbell Curls
1 set of 10 Tricep Curls
2 sets of 4 Tricep Curls
??? ( 1 more tricep exercize)

Forearms-

1 set of 10 Reverse Wrist Curls
2 sets of 4 Reverse Wrist Curls
2 sets of 4 Wrist Curls

Abs-

150 Reverse crunches (in sets of 50)
150 Situps (in sets of 50)

Day 3-

Thighs-

1 set of 10 squats
2 sets of 4 squats
2 sets of 4 Leg Presses
2 sets of 4 Leg Curls

Calves

5 sets of Calf Raises 15 reps each

Lower Back-

1 set of 10 reps Straight Legged Deadlifts
2 sets of 4 reps Strait Legged Deadlifts

*all sets of 10 are warmup sets
**all sets of 4 are using high weights

Jan-04-2003 17:17

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OrZonE
Sp'ik'ars aDDicT

Registered: Nov 2001
Location: NY - Toronto, Canada

Well, a couple of things.

First and foremost - if you have been "dormant" for the past couple of months I don't suggest you go for that routine right away. Get into muscle conditioning first ie higher reps, lower weight.

Second, I see that you are trying to do high weigth to rep ratio. If you're going to do that consider doing more sets, when I was "hardcore" I did as much as 8 sets (2-4 reps). The results were very pleasing - your strength increases dramatically and you will build "bulk". I suggest doing at least 5 sets. But before doing any of that, I really suggest doing what I said in the first part of my reply.

Also, think about increasing your warm up reps. Not really nesassary but it is an option. Do high speed 15 rep set, that'll get your blood pumping .

___________________
Failed at becoming a god...

Jan-04-2003 17:33 Russia

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dEsidEL
Fu Man Choonz

Registered: Aug 2000
Location: Below the Belt

any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

___________________
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Jan-04-2003 17:37 Micronesia-Federal State of

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The Highroller
ad hoc and ad lib

Registered: Oct 2002
Location: Flying over the cuckoo's nest

quote:
Originally posted by dEsidEL
any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

theres alot of aerobic exercises i know that much but im not the right person to be asking

Jan-04-2003 17:38

The Highroller
ad hoc and ad lib

Registered: Oct 2002
Location: Flying over the cuckoo's nest

quote:
Originally posted by OrZonE
Well, a couple of things.

First and foremost - if you have been "dormant" for the past couple of months I don't suggest you go for that routine right away. Get into muscle conditioning first ie higher reps, lower weight.

Second, I see that you are trying to do high weigth to rep ratio. If you're going to do that consider doing more sets,when I was hardcore I did as much as 8 sets (2-4 reps) . The results were very pleasing - your strength increases dramatically and you will build "bulk". I suggest doing at least 5 sets. But before doing any of that, I really suggest doing what I said in the first part of my reply.

Also, think about increasing your warm up reps. Not really nesassary but it is an option. Do high speed 15 rep set, that'll get your blood pumping .

i guess i could do more sets but the thing is i really dont have all day to be spending in the gym. i may not do 8 sets, but maybe 5.

and about doing the warmup sets for a while first, how long do you think i should be doing warm up sets for?

Jan-04-2003 17:39

OrZonE
Sp'ik'ars aDDicT

Registered: Nov 2001
Location: NY - Toronto, Canada

quote:
Originally posted by dEsidEL
any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Push-ups, crunches. Will do wonders, a nice 6-pack and a well defined chest . Can't do much with free weights on the floor - need a nice bench to lie/sit on.

___________________
Failed at becoming a god...

Jan-04-2003 17:41 Russia

OrZonE
Sp'ik'ars aDDicT

Registered: Nov 2001
Location: NY - Toronto, Canada

quote:
Originally posted by The Highroller
and about doing the warmup sets for a while first, how long do you think i should be doing warm up sets for?

Warm up is very important. Unfortunately its very easy to overdo and exhaust yourself. This is how I warmed up and how I seen other ppl warming up - Stretching every muscle, and something to get your heart pumping a bit (running, jumping). Then use the first 1-2 sets to warm up as well, gradualy increasing the weight, just don't overdo it! Otherwise you will be too tired to do your usual routine.

___________________
Failed at becoming a god...

Jan-04-2003 17:51 Russia

The Highroller
ad hoc and ad lib

Registered: Oct 2002
Location: Flying over the cuckoo's nest

yea i know about that, but i mean you said before i get into that routine i should be doing warmups only for a while. how long is a while?

Jan-04-2003 17:53

OrZonE
Sp'ik'ars aDDicT

Registered: Nov 2001
Location: NY - Toronto, Canada

The conditioning part? Well, that just a whole diff. routine. It should be done for couple of weeks at least to prepare your muscles and basically get them into work-out mode.

___________________
Failed at becoming a god...

Jan-04-2003 18:13 Russia

Fir3start3r
Armin Acolyte

Registered: Oct 2001
Location: Toronto, ON, Canada

quote:
Originally posted by dEsidEL
any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Try the Pilates stuff...it'll knock you on your ass...

___________________
"...End? No, the journey doesn't end here. Death is just another path...one that we all must take.
The grey rain-curtain of this world rolls back, and all change to silver glass...and then you see it...
...white shores...and beyond...the far green country under a swift sunrise."

Jan-04-2003 19:55 Canada

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sooper
Beat Slut

Registered: Jul 2001
Location: Toronto

Jerk off a lot - its great for your abs.

___________________
I gots some of them there songs I wrote, mmm hmmm that's right ---> www.TrevorKay.tk

We are the ones we've been waiting for

Jan-05-2003 00:24 Canada

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trancendental
Senior tranceaddict

Registered: Aug 2002
Location: Somewhere between heaven and hell

quote:
Originally posted by dEsidEL
any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Make a small investment on purchasing a set or two of dumbbell bar set & a barbell (EZ curl) and some wieght plates. This is excellent for working out w/ or little amount of home space.