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Workin Out Thread (pg. 8)
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| TrAnCe CoNtRoL |
eh i mine as well post my workout routine for anyone that cares. i use the 5x5 program, which is you take one compound exercise for a bodypart (for example take flat bench) and do it 5 sets of 5 reps. this weight will be bumped up every week by 5 pounds. then for the rest of the workout you add two auxillary exercises and do them 2 sets of 8 reps. you really want to focus on the 5x5 more so than the auxillary exercises. the 5x5 exercise must remain the same every week, however you can switch auxillary exercises. i am a form believer is compound movements build you up. i hate isolation exercises. i tweaked the program around for my benefit and quit doing the 5x5 for my arms.
monday - legs
5x5 - squats
2x8 - hack squat
2x8 - leg press
2x8 - hamstring curl
3x15 - calf exercise (changes every week)
tuesday - chest and biceps
5x5 - incline bench press
2x8 - flat bench dumbell press
2x8 - incline bench dumbell press or cable flys
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3x8 - standing alternating dumbell curls
3x8 - preacher curls
3x8 - standing barbell curl or cable curls
wednesday - no lifting. cardio = warmup lap, jog 1 mile (working up to 2 or 3) then do sprints. 1x 400, 1x300, 1x200, 1x100, then cool down lap). ab exercises (change weekely)
thursday - back and triceps
5x5 - deadlifts
2x8 - bent over barbell row
2x8 - chinups
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3x8 - close grip bench press
3x8 - dips with weight
3x8 - skullcrushers
friday - no lifting. cardio = bike for 30 min. ab exercises (change weekly)
saturday - shoulders
5x5 - seated military press
2x8 - seated dumbell press
2x8 - standing military press or lateral raises
sunday - OFF
that may ovetrain a lot of people...but i am a college athlete so i can handle it. any questions, comments are welcome. |
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| 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. |
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| Floorfiller |
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... |
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| Floorfiller |
| 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... |
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| Orbax |
| Pics would go well with routines to see if it does a damn ;) |
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| Floorfiller |
| 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... |
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| Orbax |
| quote: | Originally posted by Radagast
Basic Training Program
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isnt that just from Schwarzeneggers Encyclopedia? |
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| Floorfiller |
| quote: | Originally posted by Orbax
isnt that just from Schwarzeneggers Encyclopedia? |
yeah its STRAIGHT out of it...stupid if you ask me... |
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| 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. |
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| Floorfiller |
| 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... |
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| Orbax |
| I dunno. every time i do the 5 sets till failure things it seems pretty ing pointless at set 4 and 5 |
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| Floorfiller |
| quote: | Originally posted by Orbax
I dunno. every time i do the 5 sets till failure things it seems pretty ing 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. |
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