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KiNgPiN 08-30-2007, 10:26 PM This is what I do 3 to 5 days a week. I figured that I would chime in and contribute my workout to others maybe someone here can use it and make a better person out of themselves. In the 1st month I lost 23lbs I was 5'9 280lbs currently I am 250 and still 5'9 go figure. I am 6 weeks in and eating right, that I think made the biggest difference. I stopped drinking pop, beer and liquor. I do not take any supplement's yet not saying that I won't but I am still looking at some of the products out there I am open for suggestions that I may benefit from.
Cycle one set each when done repeat X3
I take 8-10 deep breaths then do the next exercise on the list should take like 20 seconds.
1.) Bench Press 12-15 Reps X3
2.) Chest Flies 12-15 Reps X3
3.) Skull Crushers 12-15 Reps X3
4.) Back Pull Ups Front 8 Reps X3
Back Pull Ups Back 8 Reps X3
4b.) Curls 12 Reps X3
5.) Shoulders Front 8 Reps X3
Shoulders Side 8 Reps X3
Shoulders Back 8 Reps X3
6.) Traps With D-Bell 20 Reps X3
7.) Abs 3 sets of the following
Leg Lifts 12 Reps X3
Crunches 12 Reps X3
V-UP Sit ups 12 Reps X3
Bicycles 12 Reps X3
Toes 2 the Sky 12 Reps X3
Hill Sliders 12 Reps X3
8.) Legs
Squats Choose a weight that you can handle
Reps will be 12-15-17 X3
9.) Cavs
1.) Outside 20 Reps X3
2.) Inside 20 Reps X3
3.) Middle 20 Reps X3
10.) Stiff Leg Dead Lifts 12 Reps X3
Switching it up daily
Treadmill 30 Mins
Bike 30 Mins
The curls I switch up on a daily basis.
blazindave 08-30-2007, 10:29 PM Power:
Monday and Friday:
Chair jump pushups – 35
Up and downs (50lbs) - 40
Elbow pushups (20lbs) – 35
One leg up and down (10 pounds) - 35
Pull ups (sideways*2, head under, wide shoulder, back and bicep +50 pounds) – 4 each
Army pushups – 60
Finger pushups – 40
Side situps (10 pounds) – 30
Leg raises –30 (10 pounds)
Bent knee leg raises – 30 (10 pounds)
Power jumps (jump + slow descent, 50 pounds) – 15
Dips – 30 (10 pounds)
Endurance:
Tuesday and Thursday:
Wide shoulder pushups (70)
Normal pushup (70)
Hands close pushup (70)
Wall sit – 8 minutes
Jack knife – 1 minute 40
Jump rope -150 each leg (10 lbs)
ups and down – 120 (12 power jumps right after +10 pounds)
Bridge endurance – 4.5 minutes
Leg raises – 30
Bent knee leg raises - 30
Pull ups (sideways*2, head under, wide shoulder, back and bicep +10 pounds) – 10each
Cardio:
Wednesday:
Jogging barefoot – 12km
Diamond pushups – 60
Knuckle position *2 pushups (50)
Saturday:
Jogging – 15km or biking at least 1h30
Diamond pushups – 60
Knuckle position *2 pushups (50)
then add Kyokushin to that 2 hours and a half tuesdays and wednesdays.
My workout will have a total change of schedule though due to university schedule and i'll be adding a few hours of jogging and biking.
Day 1: Chest/tri/shoulders:
Flat Bench: 4 sets: 12, 10, 8, 6
Incline bench: 4 sets: 12, 10, 8, 6
Flat db flies: 3 sets: 12, 10, 8
Cable Flies: 12, 10, 8
Dips: 3 sets: to failure
Skull Crushers: 3 sets (each followed by close grip bench with same weight): 10, 10, 8
Military press: 3 sets: 10, 8, 8
Lateral Raises: 3 sets 10, 8, 8 (Optional burnout)
Day 3: Back/bi/forearms
Pull Ups: 3 sets to failure
Dead Lifts: 4 sets: 12, 10, 8, 6
Seated rows: 3 sets: 12, 10, 8
Lat Pulldowns: 12, 10, 8, 6
Barbell Curls: 3 sets: 12, 10, 8
Reverse Curls: 3 sets 12, 10, 8
Back Extensions: 3 sets 12, 10, 8
Day 5: Legs/calves
Squats: 4 sets: 12, 10, 8, 6
Leg Press: 12, 10, 8, 6
Hamstring curls: 4 sets: 12, 10, 8, 6
Calf raises: 3-4 sets: to failure
Squats again to burn out
I don't follow it 100% strictly. I will alternate with cables, dumbells, barbells, machines, etc. I like to switch it up and try new machines every now and then, but the main movements stay the same.
I do cardio 4 times a week on the off days. 42 minutes of HIIT.
It's more like a template for me to follow, not an exact day by day routine.
Bomba 08-30-2007, 11:04 PM basic version cause its all im willing to type at the moment:
Mon: Chest
Tues: back
Wed: shoulders
Thur: legs
FIR: bis / tris
sat: off
sun: off
sometimes sun off day gets put inbetween one of the lifting days depending on how i feel. but always an off day after bis / tris
edit: abs / traps every other day
Belisarius 08-31-2007, 07:18 AM Monday- Biceps/Triceps/Abs
Tuesday-cardio
Weds- Chest/Legs/Abs
Thurs-cardio
Friday-Back/Shoulders/Abs
Saturday and Sunday off but I'll usually do some cardio. My cardio consists of variety- running, HIIT on a stationary bike, squash, ultimate frisbee, street hoops, etc etc.
Thumper 09-16-2007, 12:09 PM Day 1
Chest: Flat: 5 x 5 heavy, then 3 x 6 to 10 reps at about 30% less weight.
Decline: 4 x 10
Incline: 4 x 10 dumb bells. (bad shoulder)
cable fly's: 4 x 10
Tricep: Skull crushers: 4 x 10
One armed reverse grip pull downs: 4 x 10
V-Bar push downs: 4 x 10
Finish up with 4 x 10 weighted dips
Day 2
Back: Bent over rows: 4 x 10
One armed rows: 4 x 10
wide grip lat pull downs: 4 x 10
Narrow reverse grip pull downs: 4 x 10
Bicep: EZ curl bar: 4 x 10
Preacher cable curls: 4 x 10
One arm concentration/preacher curls: 4 x 10
Day 3 (I do this as a circuit, 1 exercise after the other with no rest for one set. Doing 4 sets total)
Shoulders: Front lateral raises: 4 x 10
Side lateral raises: 4 x 10
rear delt cable pulls 4 x 10 (no clue what you call them)
upright row: 4 x 10
Shoulder press: 4 x 10
Calf raises: 4 x 10
Squats: 4 x 10
Forearms are an afterthought for me. if I remember, i do them otherwise they get neglected. :(
Squats and Calf raises are the only leg exercises I do so they fall on shoulder day.
Then I do cardio (running and or stair climber) 3 to 4 times a week along with Soccer on the weekends.
Abs I do pretty much on weight days. 100 plain old situps with 3 sets of 25 weighted situps.
If I get all my lifting done on the first 3 days then no weights until the next week.
hananafafriski 09-21-2007, 05:50 AM In a nutshell
Mon ARMS biceps 4 exercises 3 sets 8-14 reps, varies I have ~10 different solid bicep workouts, pays to keep your amrs "confused"
Triceps same - watch the weight make sure Im not cheating AKA using my shoulder as well
Forearms Im 6'3'' and 175 so my arms need all the help they can get with my rotten genetics. 3 exercises 3 sets of 10 reps
Tues LATS - military press, dumbell or bar 3 sets 8-12 reps
flies or bent over flies 4 sets 8-12 reps w/ gradual weight increase
closed grip or wide grip wire pulldowns 3 sets 10 reps w/ gradual weight increase
dumbell or bar shrugs 4 sets 12-20 reps
Wed - chest pick 4 w/ 3 sets of 8-12 reps:
benchpress
inclined press
declined press
double wire extensions or flat butterflies
machine press
mini dips 3 sets of 20
wide grip bench press
Thursday - off
Friday Legs pick 5:
squats
leg curls
leg extensions
lunges
box jumps
calf raises
random leg machines in the gym
roman deadlifts
SAT or SUN BACK pick 4:
deadlifts
rows
lawnmowers
bentover cleans
that thing where you lie facedown with your feet in the brace so you make an L shape with your head down on the ground and then you extend to be flat with your back facing the ceiling
Pullups
chinups
random machines
I do stomach every other lifting day
Fartypants 09-21-2007, 06:25 AM day1 - chest/tri
day2 - back/bi
day3 - shoulders
day4 - legs
day5 - rest, maybe swimming while the weather is still nice
repeat
i throw in calves as they are ready to be worked
i have a 6 workout cycle that i go through for each training day that varies volume/intensity, and there's not a chance im typing all of that here
3 days/wk: A B A / B A B schedule.
A DAY:
3x5 Barbell Squats
3x5 Barbell Deadlifts
3x5 Barbell Flat Bench Press
2x8 Dips
2x8 Leg Lifts
B DAY
3x5 Barbell Pendlay Rows
3x5 Barbell Squats
3x5 Barbell Military Press
2x8 Pullups
2x8 Decline Sit Ups
Fine tuning:
Wed: 5x5 squats
Fri: 8x2 curls
Gizmo 09-21-2007, 12:06 PM 3 days/wk: A B A / B A B schedule.
A DAY:
3x5 Barbell Squats
3x5 Barbell Deadlifts
3x5 Barbell Flat Bench Press
2x8 Dips
2x8 Leg Lifts
B DAY
3x5 Barbell Pendlay Rows
3x5 Barbell Squats
3x5 Barbell Military Press
2x8 Pullups
2x8 Decline Sit Ups
Fine tuning:
Wed: 5x5 squats
Fri: 8x2 curls
My routine is almost exactly the same as this (3x5, squts, mil press, pullups, etc etc, even stacked the same on same days). Except I do abs on cardio days. and Instead of leg press on A day I do calf raises with the machine, then I do a rear calf raise where I stand on top of a plate/step with my feet hanging off and lift raise them up while holding dumbbells. And I do 10 dips unweighted followed by weighted dips. And for my fine tuning I do super sets on my biceps and delts, and finish up with shrugs. At the end of my 'A' days I do weighted pushups (inc. dec. flat) if my workout buddy is with me. Start off with a 35 plate on my back, then 45 plate, then we spot each other with 45 + 'X'
hananafafriski 09-21-2007, 12:49 PM barbell deadlifts, lol
what, like 150lb in each hand?
barbell deadlifts, lol
what, like 150lb in each hand?
Are you confusing a barbell with a dumbbell?
ptavv 09-21-2007, 01:20 PM 3 days/wk: A B A / B A B schedule.
A DAY:
3x5 Barbell Squats
3x5 Barbell Deadlifts
3x5 Dumbbell Flat Chest Press
3x5 Decline Leg Press
3x5 Military Press
200 Bicycle crunches (2 sets of 100)
60 Extended Leg Raises
B DAY
3x5 Barbell Squats
3x5 Barbell Deadlifts
3x5 Dumbbell Flat Chest Press
3x5 Barbell Pendlay Row
3x5 Military Press
200 Bicycle crunches (2 sets of 100)
60 Extended Leg Raises
TAA WAR 09-21-2007, 02:50 PM Generally:
Bench- 3x5-6 reps
Seated Bench- 3x5-6 reps (bump down weight by 10 from bench)
Barbell Curls-4x~15-20 reps (burn outs decreasing 10 pounds each set)
Pectoral Fly- 3x10
Tricep Pull Down- 3-4x15
Crunches- 75-200
Seated Crunch Machine- 1-3x25 (sometimes do 3 sets and don't do other ab)
Forearm curls- 2x15
Shoulder Fly- 2X15
Chest press 1-2x10
Squats- 2x-10-15 (depends on weight)
Pullups-6x5 (3x overhand 3x underhand. Usually do this at the end of workout)
Pushups-1-10-15 (also an end of a workout excercise)
Some of the exercises will be switched out every now and then with other things that work the same muscle. Didn't feel like listing everything. On a normal day this is what I do though.
TAA WAR 09-21-2007, 04:10 PM What's a seated bench?
Not sure if I'm referring it to the proper name but its basically doing a bench press with the bench like this:
http://www.indiamart.com/bharatsports/pcat-gifs/products-small/seatedbeanchpres.jpg
Its generally harder than a normal bench, well for me it is.
Edit: Looks like its called inclined bench...
Yeah that's an incline bench. For the clavicular pectoral.
My routine is almost exactly the same as this (3x5, squts, mil press, pullups, etc etc, even stacked the same on same days). Except I do abs on cardio days.Yeah, it's a modified Rippetoe starting strength workout. I'm going to switch to Bill Starr's 5x5 in another few weeks. I just wanted to build a more solid strength base.
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