Basic Training Program

Level I Exercise Program
Workout #1:Monday - Chest, Back
Workout #2:Tuesday - Shoulders, Upper Arms, Forearms
Workout #3:Wednesday - Thighs, Calves, Lower Back
Workout #1:Thursday - Chest, Back
Workout #2:Friday - Shoulders, Upper Arms, Forearms
Workout #3:Saturday - Thighs, Calves, Lower Back

Abdominals every day.

Workout #1(Monday & Thursday)
Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8.
Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6.

Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure

Abdominals - Crunches, 5 sets of 25 reps.

Workout #2(Tuesday & Friday)
Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10.

Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure.

Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps.
Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure.
Abdominals - Reverse Crunches, 5 sets of 25 reps

Workout #3(Wednesday & Saturday)
Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6.
Calves - Standing Calf Raises, 5 sets of 15 reps each.
Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure.
Abdominals - Crunches, 5 sets of 25 reps.


Level II Exercise Program:(when you are well accustomed to each excercise and feel ready to advance a little in training schedule...4-8 months perhaps)
Workout #1:Monday - Chest, Back, Thighs, Calves
Workout #2:Tuesday - Shoulders, Lower Back, Upper Arms, Forearms
Workout #1:Wednesday - Chest, Back, Thighs, Calves
Workout #2:Thursday - Shoulders, Lower Back, Upper Arms, Forearms
Workout #1:Friday - Chest, Back, Thighs, Calves
Workout #2:Saturday - Shoulders, Lower Back, Upper Arms, Forearms

Abdominals every day.

Workout #1(Monday, Wednesday, & Friday)
Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8.
Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6.

Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure

Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6.
Calves - Standing Calf Raises, 5 sets of 15 reps each.
Abdominals - Crunches, 5 sets of 25 reps.

Workout #2(Tuesday, Thursday, & Saturday)
Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10.

Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure.

Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure.

Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps.
Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure.
Abdominals - Reverse Crunches, 5 sets of 25 reps

Note: These are sample programs intended to show you what you generally might do. You of course could and probably should change exercises and reps for each day as needed or wanted. Heavy Days and aerobic exercise are not included in these samples.

Next: Advanced Training Level I & II. Actually maybe not since most people won't need to go past Basic Training level II.

___________________
Robots, machines, mechanical beings
Automatic and synthetic, we have the means
To take control of this planet and the human race
With our electronic rhythms and the Armageddon Bass

Last edited by Radagast on May-18-2004 at 04:15

no need to list it out completely, but here is how my current split is going. i say current because as everyone should do...i mix it up every couple of months...

ARM DAY:

Shoulder
Bicep

Tricep
Forearm

TORSO DAY:

Pecs
Abs

Back
Traps

LEG DAY:

Quad
Calves

Hamstring
Ass


the muscles paired together are the supersets that i do. also i do chin ups, push ups, and extra ab stuff every morning when i get up and before bedtime. Cardio also factors in, but i seem to do that every other dayish...

quote:

Originally posted by Radagast Basic Training Program Level I Exercise Program Workout #1:Monday - Chest, Back Workout #2:Tuesday - Shoulders, Upper Arms, Forearms Workout #3:Wednesday - Thighs, Calves, Lower Back Workout #1:Thursday - Chest, Back Workout #2:Friday - Shoulders, Upper Arms, Forearms Workout #3:Saturday - Thighs, Calves, Lower Back Abdominals every day. Workout #1(Monday & Thursday) Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8. Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6. Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure Abdominals - Crunches, 5 sets of 25 reps. Workout #2(Tuesday & Friday) Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10. Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure. Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps. Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure. Abdominals - Reverse Crunches, 5 sets of 25 reps Workout #3(Wednesday & Saturday) Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6. Calves - Standing Calf Raises, 5 sets of 15 reps each. Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure. Abdominals - Crunches, 5 sets of 25 reps. Level II Exercise Program:(when you are well accustomed to each excercise and feel ready to advance a little in training schedule...4-8 months perhaps) Workout #1:Monday - Chest, Back, Thighs, Calves Workout #2:Tuesday - Shoulders, Lower Back, Upper Arms, Forearms Workout #1:Wednesday - Chest, Back, Thighs, Calves Workout #2:Thursday - Shoulders, Lower Back, Upper Arms, Forearms Workout #1:Friday - Chest, Back, Thighs, Calves Workout #2:Saturday - Shoulders, Lower Back, Upper Arms, Forearms Abdominals every day. Workout #1(Monday, Wednesday, & Friday) Chest - Bench Press, 4 sets of 12,10,8,6;Incline Bench Press, 3-4 sets of 8;Pullovers, 3-4 sets of 8. Back - Chin-ups(do as many as you can at a time until you reach a total of 50 reps);Bent-Over Rows, 4 sets of 12,10,8,6. Power Training - Deadlifts, 3 sets of 10,6,4 reps to failure Thighs - Squats, 5 sets of 12,10,8,6,4;Lunges, 4 sets of 8-10 reps;Leg Curls, 4 sets of 12,10,8,6. Calves - Standing Calf Raises, 5 sets of 15 reps each. Abdominals - Crunches, 5 sets of 25 reps. Workout #2(Tuesday, Thursday, & Saturday) Shoulders - Barbell clean and press, 4 sets of 12,10,8,6; Dumbbell Lateral Raises, 4 sets of 8-10. Power Training - Heavy Upright Rows, 3 sets of 10,6,4 reps to failure;Push Presses, 3 sets of 6,4,2 reps to failure. Lower Back(Power Training) - Straight-Leg Deadlifts, 3 sets of 10,6,4 reps to failure;Good Mornings, 3 sets of 10,6,4 reps to failure. Upper Arms - Standing Barbell Curls, 4 sets of 12,10,8,6;Seated Dumbbell Curls 4 sets of 10,8,6,4;Close-Grip Press, 4 sets of 12,10,8,6 reps;Standing Triceps Extentions with Barbell, 4 sets of 8-10 reps. Forearms - Wrist Curls, 4 sets of 10 reps or to failure;Reverse Wrist Curls, 4 sets of 10 reps or to failure. Abdominals - Reverse Crunches, 5 sets of 25 reps Note: These are sample programs intended to show you what you generally might do. You of course could and probably should change exercises and reps for each day as needed or wanted. Heavy Days and aerobic exercise are not included in these samples. Next: Advanced Training Level I & II. Actually maybe not since most people won't need to go past Basic Training level II.

seriously man...why do you place all of your faith in Arnold? Yeah he was a big guy, but he doesn't know everything. I have that book too...i've read it...and its got a lot of good ideas, but i adapt it to meet MY goals...

Pics would go well with routines to see if it does a damn

quote:

Originally posted by Orbax Pics would go well with routines to see if it does a damn

as always...i don't have a camera. we need to start a thread called "send Floorfiller your old Camera" hehehe...

quote:

Originally posted by Radagast Basic Training Program

isnt that just from Schwarzeneggers Encyclopedia?

quote:

Originally posted by Orbax isnt that just from Schwarzeneggers Encyclopedia?

yeah its STRAIGHT out of it...stupid if you ask me...

oops just saw your previous reply hehe. A lot of his principles are handy, but I dont know if I like his routines. Youd have to take 2 minute breaks between every set to be able to be NEAR it and probably on enhancers. Thats just too much stuff.

quote:

Originally posted by Orbax oops just saw your previous reply hehe. A lot of his principles are handy, but I dont know if I like his routines. Youd have to take 2 minute breaks between every set to be able to be NEAR it and probably on enhancers. Thats just too much stuff.

well its not that so much. you can definitely do that much stuff if you're really on with diet and have the time to dedicate towards it. the part i don't like is that Radagast doesn't seem to have any ideas of his own. the best part about lifting weights is taking knowledge and applying it to your situation...

I dunno. every time i do the 5 sets till failure things it seems pretty fucking pointless at set 4 and 5

quote:

Originally posted by Orbax I dunno. every time i do the 5 sets till failure things it seems pretty fucking pointless at set 4 and 5

well this is what you do.

lets say your first sets you get 12, 12, 8...

you can tell that you're really freaking tired and that you're not gonna be able to get as many reps...

what do you do? put on more weight hehehe. if you know that you're not gonna get as many anyway, you might as well throw on 5lbs and get what you can. i think that it helps strength out.

i personally don't care that much about how much weight i can do, but it is true that as you increase weight you're building the muscles larger.