What's your workout goals and plan?

brandonation_81

My CURRENT plan is

MWF:

10 minute warm up on row machine. Vigorous effort.
Seated dips 3 sets, 8-10reps 200-235lbs,
Lateral pulls 3 sets, 8-10 reps 235-250lbs,
Pectoral butterflies 3 sets, 8-10 reps 145-165lbs,
Overhead press 3 sets, 8-10 reps 75-100lbs,
Incline bench 3 sets, 6-8 reps 165-190lbs.
Each set is one circuit and I run at full sprint between sets for 1 lap around gym. No rest.
TuThSa:

10 minute warm up on row machine. Vigorous effort.
15 push ups, 4 sets,
34 15lbs medicine ball ab twists, 4 sets,
50 Bicycle kicks, 4 sets,
30 Raised leg crunches, 4 sets,
30 Leg cross overs, 4 sets,
Each set is one circuit and I run at full sprint between sets for 1 lap around gym. No rest.


I'm curious about any plans that y'all have tried and had success with?

usmcmp

What day do you do legs? Your MWF is in a really inefficient order. Dips, fly and OHP should be towards the end after you do the bigger compound lifts.

I follow a program built by a professional. It ensures I hit all body parts equally through the week and uses them in the appropriate progression from compound lift to isolation work.

jandsstevenson887

Training for a 10k

brandonation_81

usmcmp, What would you suggest to gain more efficiency? I've been doing this for about 5 weeks now. About to change to doing Supersets for 6 weeks and then I'll switch over to compounds for another 6 weeks

usmcmp

I'm a competitive bodybuilder. I've followed PHAT, HST, and PHUL. I loved PHAT (the original version, not the updated one).

brandonation_81

Thanks! I'll look into those. I really appreciate you taking the time to comment and provide some insight.

Machka9

I'm a long distance cyclist. I'm training for my next long ride.