workout advice
Laces_0ut
Posts: 3,750 Member
maybe we could list our workouts here if we are looking for advice. i'm a noob and would appreciate as much help as possible.
i lift 4x/week 2 upper and 2 lower with 1 or 2 days rest in between. i do warm up sets before i start and i rest 1-2 minutes between sets.
Upper A
Dumbell Bench 3 sets of 8
Row(chest supported) 3 sets of 8
Incline Bench 3 sets of 10
Lat pull down(underhand) 3 sets of 10
Lat Delt Raise 3 sets of 8
1 hand tri cable press 3 sets of 8
Bi curl 3 sets of 8
Lower A
Romanian deadlift 3 sets of 8
Leg Press 3 sets of 12
Seated Leg Curl 3 sets of 10
Seated calf 4 sets of 8
abs
Upper B
Lat pull down(overhand) 3 sets of 8
dumbell shoulder press 3 sets of 8
cable row 3 sets of 10
dumbell bench 3 sets of 10
cable cross 3 sets of 8
hammer curl 3 sets of 8
2 hand tri cable press 3 sets of 8
Lower B
Squat 3 sets of 8
seated ext 3 sets of 10
seated leg curl 3 sets of 10
seated calf 4 sets of 12
abs
going to replace seated ext with split squats soon.
i
i lift 4x/week 2 upper and 2 lower with 1 or 2 days rest in between. i do warm up sets before i start and i rest 1-2 minutes between sets.
Upper A
Dumbell Bench 3 sets of 8
Row(chest supported) 3 sets of 8
Incline Bench 3 sets of 10
Lat pull down(underhand) 3 sets of 10
Lat Delt Raise 3 sets of 8
1 hand tri cable press 3 sets of 8
Bi curl 3 sets of 8
Lower A
Romanian deadlift 3 sets of 8
Leg Press 3 sets of 12
Seated Leg Curl 3 sets of 10
Seated calf 4 sets of 8
abs
Upper B
Lat pull down(overhand) 3 sets of 8
dumbell shoulder press 3 sets of 8
cable row 3 sets of 10
dumbell bench 3 sets of 10
cable cross 3 sets of 8
hammer curl 3 sets of 8
2 hand tri cable press 3 sets of 8
Lower B
Squat 3 sets of 8
seated ext 3 sets of 10
seated leg curl 3 sets of 10
seated calf 4 sets of 12
abs
going to replace seated ext with split squats soon.
i
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Replies
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Im currently following Jim Wendler's 5/3/1 program so my week looks like:
Monday:
Squats with 5/3/1 weights and reps
squats 5x10 at lighter weight.
Leg curls
Thursday:
Strict Overhead Press with 5/3/1 weights and reps
Strict overhead press 5x10 at lighter weight.
Pullups/chinups- 5 sets
Friday
Deadlifts with 5/3/1 weights and reps
Deadlifts 5x10 at lighter weight.
Hanging leg raises- 5x15
Sunday
Bench Press with 5/3/1 weights and reps
Bench press 5x10 at lighter weight.
Dumbell rows 5x10
Followed by cardio/conditioning each day, and a "cardio day" tuesdays.0 -
Started my new program last night.
Did Day 2 of a three day work out. Note Day 1 is the Monday workout. Just happened to have started on a Wednesday,
Warm-up - 3x 3min rounds of skipping (30 sec break between rounds)
Yoga stretching - about 10 min (Head/neck, shoulders, arms/wrists, hips, legs, ankles)
3 sets each
Romanian dead lift x 8 - weight of bar only (25lbs)
Pronation Grip x 15 @ 5lbs (Too light, I will try 8lbs next time around)
Front Curl x20 - weight of bar only (25lbs)
Front Squat x8 - weight of bar only (25lbs)
Split Squat x20- weight of bar only (25lbs)
Side to Side jump with weights x 15 @15 lbs (too light, I will try 20 lbs next time)
Seated DB press x8 @ 15 lbs (Not bad but after a couple of weeks once I am used to the routine. I may try to increase)
Standing DB arm abducted extension x 20 @ 5 lbs (weird feeling movement, I will keep at 5 lbs for a couple of weeks)
I am a little sore in the butt & thighs this morning. Not bad, I just know that I used different muscle groups last night.
Next weight day is Saturday for Day 3. This is the big day with the most challenging routine.0 -
Monday
Bike 20 Minutes
Rows 20 Minutes
Elliptical 20 Minutes
Tuesday
Warm up Bike 15 minutes
Dead Lift 2 sets of 15
Step up 2 sets of 15
Double One Arm Shoulder Press Lift 2 sets of 15
Close Grip Lateral Pull down Lift 2 sets of 15
Reverse Crunch Lift 2 sets of 15
Wednesday
Treadmill 30 minutes
Stairs Master 10 minutes
Bike 20 minutes
Thursday
Off
Friday
Warm up Bike 15 min
Squat 2 sets of 15
Static Lunge 2 sets of 15
Two Point Double Row (elbows out) 2 sets of 15
Pushups 2 sets of 15
Swiss Ball crunch 2 sets of 15
Saturday
Elliptical 20 Minutes
Stair Master 10 Minutes
Bike 20 Minutes
Treadmill 10 Minutes
Sunday
Hour of Cardio what ever (work out with my wife)0 -
Ill write my little workout plan any opinions on it would be awesome (Like what to add and stuff).
Did full body 4 times a week for a month now and started to notice that I want to focus
more energy on muscles so made some kind of a split
So now I am doing this
Workout A
Bench (inclined,flat) + DB (Flys, flat, inclined)
Presses (military, push press) + DB (straight, arnold)
Rows (pendlay row, bent,..) + seated rows
Dips weighted + DB skull crushers or cable triceps or just body weight dips on 2 benches
Weighted pullup + lat machine
AB workout (Hanging leg raises,sways,cable pulls)
Workout B
Squats (Back,Front,Hack) + Leg culs, Swimmers press
Dead lift (Sumo,SLDL,Romanian) + Leg extensions,Glute Ham Raise
Chin ups weighted + DB preacher curls, straight curls
Shrugs
AB workout (Hanging leg raises,sways,cable pulls)
I pick 1 main heavy vein popping exercise (left one) and do 5x5 and progress with weight when i can blast the 5x5 and then I do the right 1 exercise with lower weight up to 3x8-12 range if I hit 15 i put more weight.
I do it
Workout A, Rest or Conditioning ,Workout B, Rest or Conditioning and repeat0
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