whole body workout

VoicelessRide
VoicelessRide Posts: 395 Member
in Fitness and Exercise
Looking ot do a 6 day exercise program
3 days cardio, 3 days weights

what would be a good weight training plan

- Bench press - 15,10* reps
- Pulldowns - 15,10* reps
- Squats or leg press - 10-15 reps
- Leg Curls - 10-15 reps
- Crunches - 25
- Reverse Crunches - 25
- Double Crunches - 25
- Left Crunches - 25
- Right Crunches - 25
- Bicycle Crunches - 25
- Military press (shoulder press) - 15,10*
- Bicep Curls - 15,10
- Triceps Extensions - 10-15 reps

Replies

  • jstarz002
    jstarz002 Posts: 176
    Looking ot do a 6 day exercise program
    3 days cardio, 3 days weights

    what would be a good weight training plan

    - Bench press - 15,10* reps
    - Pulldowns - 15,10* reps
    - Squats or leg press - 10-15 reps
    - Leg Curls - 10-15 reps
    - Crunches - 25
    - Reverse Crunches - 25
    - Double Crunches - 25
    - Left Crunches - 25
    - Right Crunches - 25
    - Bicycle Crunches - 25
    - Military press (shoulder press) - 15,10*
    - Bicep Curls - 15,10
    - Triceps Extensions - 10-15 reps

    There's no need for all those crunches. If I were a beginner I would do Starting Strength 3x a week. All compound lifts. The key is progression; adding weights. Bicep curls are not needed; biceps and triceps already get hit via bench, OHP, deadlifts.

    If you don't want to Starting Strength I would add in deadlifts and tricep dips (unassisted) instead of curls and tricep extensions.

    Personally I would cut out cardio, no cardio and do SS.... Compounds only 3x a week. That's my advice.
  • trogalicious
    trogalicious Posts: 4,584 Member
    Looking ot do a 6 day exercise program
    3 days cardio, 3 days weights

    what would be a good weight training plan

    - Bench press - 15,10* reps
    - Pulldowns - 15,10* reps
    - Squats or leg press - 10-15 reps
    - Leg Curls - 10-15 reps
    - Crunches - 25
    - Reverse Crunches - 25
    - Double Crunches - 25
    - Left Crunches - 25
    - Right Crunches - 25
    - Bicycle Crunches - 25
    - Military press (shoulder press) - 15,10*
    - Bicep Curls - 15,10
    - Triceps Extensions - 10-15 reps

    There's no need for all those crunches. If I were a beginner I would do Starting Strength 3x a week. All compound lifts. The key is progression; adding weights. Bicep curls are not needed; biceps and triceps already get hit via bench, OHP, deadlifts.

    If you don't want to Starting Strength I would add in deadlifts and tricep dips (unassisted) instead of curls and tricep extensions.

    Personally I would cut out cardio, no cardio and do SS.... Compounds only 3x a week. That's my advice.
    Agreed. Pick up and follow Starting Strength / Stronglifts. 3 days a week.
  • VoicelessRide
    VoicelessRide Posts: 395 Member
    So do compound workouts ?

    10-12 reps?
  • trogalicious
    trogalicious Posts: 4,584 Member
    So do compound workouts ?

    10-12 reps?
    Look into the two listed programs. Find yourself a calculator online to give you an idea of warmup sets. I do SL and it's 5 sets of 5 for squat/bench/row/overhead press and 1x5 for dead lifts.
    3 days per week. Takes an hour max to get through the sets. You effectively add 5lbs of weight per lift, per workout.. as they're scheduled.
  • VoicelessRide
    VoicelessRide Posts: 395 Member
    The two listed programs?
  • trogalicious
    trogalicious Posts: 4,584 Member
    The two listed programs?

    Yeah, the first reply listed Starting Strength. I echoed the sentiment and added Stronglifts 5x5.
    http://startingstrength.com/
    http://stronglifts.com/

    pick one, give it a good thorough read, make sure you warm up properly.. and get going!
  • VoicelessRide
    VoicelessRide Posts: 395 Member
    Tks

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