Quote:
Originally Posted by TrainWiser
Workout routine
Below will be given an example of work-out with the approximate number of reps. If for example there is written that you have to do second set with 18 reps it does not mean that you have to do only 18, if you can only 17 let it be. Do not try to go for failure at the beginning; you will have enough time in the future. If the weight is too big take off a few pounds. In bodybuilding the weight is not a target it is just a method to achieve your target. Some will think that 20 reps is too much, but for someone it will be exactly what he need to pump his muscles and feel them. So, at this point you may experience.
For every body part there are 3 ex., you can exclude one and after a period of time add one more or change them.
DAY 1
- Chest -
Barbell Bench Press - 4x20x15x12x10 (4 sets, first 20 reps, then 18-15 and 12)
Barbell Incline Bench Press ? 3x20x15x10
Dumbbell Flyes ? 3x15x12x10
- Triceps -
Triceps Pushdown ? 4x20x15x12x10
Close-Grip Bench Press ? 3x20x15x12
Lying Triceps Press ? 3x15x12x10
- Abs -
Decline Crunch3x15-25
Cable Crunch 3x15-25
DAY 2
- Back -
Rocky Pull-Ups/Pulldowns 4x as many as you can
Bent Over Barbell Row 3x20x15x12/10
Seated Cable Rows 3x18x14x12/10
- Biceps -
Barbell Curl 4x20x15x12x10
Alternate Incline Dumbbell Curl 3x15x12x10/8
Concentration Curls 3x12x12x12
- Abs -
Hanging Leg Raise 3x15-25
Cable Crunch 3x15-25
DAY 3
- Legs -
Squats 4x20x20x15x15 (do all written reps)
Romanian Deadlift 3x20x15x10
EOWBarbell Lunge 3x15x15x12
EOW Lying Leg Curls 3x15x15x12
Calves 4x20x20x20x20
- Shoulders -
Side Lateral Raise4x15x15x12x10
Seated Barbell Military Press 4x20x15x12x10
Seated Bent Over Rear Delt Raise 4x15x15x12x10
- Abs -
Hanging Leg Raise 3x15-25
Decline Reverse Crunch3x15-25
EOW - Every Other Week, do these exercises instead of dead-lift or just add them to your leg training routine.
*For some, it can be very hard to train legs and shoulder in the same day, so you can split into 2 days.
FOLLOW THIS TRAINING SCHEDULE FOR 2-3 MONTHS AND THEN COME BACK AND POST YOUR RESULTS HERE.
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This Routine only consists of 3 days out of 7 - Should you start over from day 1 after takin a break on the 4th day or do you recommend only training for 3 days out of 7 ? My workout schedule now consists of Monday-Friday, off Sat & Sun.
TRAINING ROUTINE :
Mon - Legs
Tues - Chest
Wed - Back
Thurs - Shoulders
Fri - Bi's / Tri's
Sat - Off
Sun - Off
Please let me know ur thoughts on what I should do ?
Im 26years old - 160lbs - Been working out for 10 years and played Lacrosse (Division 3) in College. So I am in pretty good shape in my opinion. I'm sure your remember me from my posts from last week. I am thinking about hopping on a 6 week or so cycle of Winny (either British Dragon or Depot - Not sure yet
), just to start off with something light to see the results, than possibly hop on some Fina w/ Test after that.
Please let me know your thoughts on that recommended work-out plan b.c it seemed a little light in my opinion but I could be totally wrong considering I have never attempted that Routine.
Thanks in Advance !!!