Help me create a workout schedule?
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Help me create a workout schedule? - 6/28/2005 3:28:04 PM
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volt
Posts: 2
Joined: 6/25/2005
From: Ontario Canada
Status: offline
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Hi all, I was wondering if anyone could help me create a workout schedule (3-4 days a week) with the equipment I have for my whole body. I've been lifting weights on/off 6-7 months now & wanted to get more committed to "My Goal".
Personal Profile:
Height: 5ft 10in
Weight: approx 150lbs
Max curl: 40lbs
Max bench: 145lbs
My Goal:
My goal is simple I don't want to be huge, but I want to bulk & define my muscles to the point where its noticable to the average person that I'm in shape and workout. The main areas i feel i have problems with are my arms because they don't have enough definition and my legs.
Questions:
1. How much weight should I be adding extra as my workouts progress & is it the same for each body part? (e.g. bicep curls +2lbs each week?)
2. How do I know how many reps/sets I should be doing for each excercise, and how should I increase my reps/sets over time? (e.g. 5 reps / 1 new set each week?)
My equipment:
- 2 dumbells
- Barbell (20lb)
- Curl bar (15lb)
- York 0102 weight bench
- 160+ total weights (which I use with my barbell,curl bar,dumbells etc)
- pushup stands, skipping rope, ankle weights
any advice is appreciated.
_____________________________
whey teh cool!
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RE: Help me create a workout schedule? - 6/28/2005 4:05:07 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Hmm..well as quoted from 8pack:
Basic 5-Day Mass Routine
Monday- Legs
Squats - 3 sets for 6-8 reps
Leg Curls - 3 sets for 6-8 reps
Still Leg Dead Lifts - 3 sets for 6-8 reps
Standing Calf Raise - 3 sets for 6-8 reps
Seated Calf Raise - 3 sets for 6-8 reps
Tuesday- Chests and Abs
Flat Bench Press - 3 sets for 6-8 reps
Incline Bench Press - 3 sets for 6-8 reps
Decline Bench Press - 2 sets for 6-8 reps
Dumbell Bench Press - 2 sets for 6-8 reps
Weighted Crunches - 3 sets for 10 reps
Cable Crunches - 3 sets for 10 reps
Leg Lifts -3 sets for 10 reps
Wednesday- Back and Traps
Bent Over Rows - 3 sets for 6-8 reps
Pulls Ups (Weighted) - 3 sets for 6-8 reps
Close Grip Pull Downs - 3 sets for 6-8 reps
Barbell Shrugs - 3 sets for 6-8 reps
Dumbell Shrugs - 3 sets for 6-8 reps
Thursday- Shoulders ad Triceps
Dumbell Press - 2 sets for 6-8 reps
Arnold Dumbell Press - 2 sets for 6-8 reps
Lateral Dumbell Raise - 3 sets for 6-8 reps
Front Dumbell Raise - 3 sets for 6-8 reps
Lying Tricep Press - 3 sets for 6-8 reps
Tricep Pushdown - 3 sets for 6-8 reps
Seated Tricep Press - 3 sets for 6-8 reps
Friday- Biceps and Abs
Barbell Curl - 3 sets for 6-8 reps
Alt. Dumbell Curl - 3 sets for 6-8 reps
Hammer Curls - 3 sets for 6-8 reps
Weighted Crunches - 3 sets for 10 reps
Cable Crunches - 3 sets for 10 reps
Leg Lifts -3 sets for 10 reps
Do this, if you can't safely perform any exercises mentioned then replace them with another that you've had success with. If you want to make it 4 days, drop the 2nd abs on friday, and move the biceps to monday.
(in reply to volt)
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RE: Help me create a workout schedule? - 6/28/2005 4:09:23 PM
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8pack
Posts: 1255
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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why 3-4 days a week? cant you go 5 days?
M-Shoulders/Back
T-Biceps/Triceps
W-Legs
T-Chests/Abs
you obviously got everything you need..
The questions:
1-dont worry about that, you prob wont be making 2lbs gains each week.
2-keep your workout around 30-45 mins, dont go past 60mins. go around 8 reps since you dont really want to go strength all out. and for the sets, do as much as you can, the more intense the better. dont do anything less then 6 sets per workout though.
(in reply to volt)
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RE: Help me create a workout schedule? - 6/28/2005 4:11:48 PM
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8pack
Posts: 1255
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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ohh no qurter already helped out, ma bad. im too slow
(in reply to 8pack)
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RE: Help me create a workout schedule? - 6/28/2005 4:16:46 PM
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8pack
Posts: 1255
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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naah my old one's old news man, its not as nicely organized. switch up the days like the one i just posted. I'll make a better one...well on the other hand that old routine was just for beginners.
(in reply to 8pack)
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RE: Help me create a workout schedule? - 6/28/2005 5:23:54 PM
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volt
Posts: 2
Joined: 6/25/2005
From: Ontario Canada
Status: offline
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quote:
ORIGINAL: 8pack
why 3-4 days a week? cant you go 5 days?
M-Shoulders/Back
T-Biceps/Triceps
W-Legs
T-Chests/Abs
you obviously got everything you need..
The questions:
1-dont worry about that, you prob wont be making 2lbs gains each week.
2-keep your workout around 30-45 mins, dont go past 60mins. go around 8 reps since you dont really want to go strength all out. and for the sets, do as much as you can, the more intense the better. dont do anything less then 6 sets per workout though.
Well as i've been told you should leave approx a day for your body to heal, so I was going to workout every other day on seperate muscle groups. And the other 2 days I would be doing forms of cardio.
(in reply to 8pack)
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RE: Help me create a workout schedule? - 6/29/2005 12:51:42 PM
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gibb
Posts: 34
Joined: 4/16/2005
Status: offline
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You dont need a day for your body to heal unless your working your whole body on the days you work our which you shouldn't be. No quarter's got a nice split for you as long as the muscle group that you work on one day you dont work the next youl be fine ex: you could work your biceps and back one day and chest and triceps day after because the day your doing your cheast and triceps your back and biceps will be resting if your doing it right.
(in reply to volt)
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RE: Help me create a workout schedule? - 6/29/2005 1:14:07 PM
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8pack
Posts: 1255
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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it is not recommended to work tri's/chest on same day neither is back/bi's
back/bi's id say would be alright if its really needed so, but not tri's and chests on same day
< Message edited by 8pack -- 6/29/2005 1:15:32 PM >
(in reply to volt)
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RE: Help me create a workout schedule? - 7/1/2005 12:50:25 PM
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gibb
Posts: 34
Joined: 4/16/2005
Status: offline
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why would you say that? if you work you tris and you back then what would you work the next day? cant do biceps cause alot of back exercises hit biceps secondary same goes for cheast and triceps thats why its ideal to work them in the same day that way your not overstraining your self.
(in reply to 8pack)
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RE: Help me create a workout schedule? - 7/1/2005 2:46:41 PM
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8pack
Posts: 1255
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
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lol gibb, one word.
no
(in reply to volt)
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RE: Help me create a workout schedule? - 7/3/2005 8:42:20 PM
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John54
Posts: 272
Joined: 8/29/2004
Status: offline
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na what gibb said is what i've heard alot by many bodybuilders
(in reply to 8pack)
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