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DiscussBodybuilding.com
Master Lifter
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CarlosJesena
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My weekly program-What do you guys think?
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Saturday, July 04, 2009 4:26 AM
( #1 )
Hey guys, long distance runner here, tell me what you think, this is the first draft. Trying to get a routine together because I'm a college student and a musician right now, trying to keep everything efficient and organized  Upper Body Workout: Preacher Curls (3 sets x 15 reps) Hammer Curls (3x15) Lat Raises (3x15) Smith Machine Rows (5x5) Bench Press (5x5) Shrugs (5x5) Dips (as many sets of 10 as I can do, for now) Lower Body Workout: Squats (5x5) Deadlifts (1x5) Calf Raises (3x8) Stepups (5x5 per leg) Core Workout: this one http://www.beginnertriathlete.org/cms/article-detail.asp?articleid=486 Monday: Run+Core Workout Tuesday: Lower Body Workout Wednesday: Run Thursday: Upper Body Workout Friday: Run Saturday: Run+Core Workout Sunday: Rest Oh and I do Vanyasha Yoga daily
<message edited by CarlosJesena on Monday, July 13, 2009 2:54 AM>
Age: 18 Supplements: Whey Protein Sport: Long Distance Running (5-10k++) Does Yoga!
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MVP
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Re:My weekly program-What do you guys think?
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Tuesday, July 14, 2009 11:38 PM
( #2 )
Definitely not a good workout, with all of those machines you're just going to program incorrect technique to your body.
Here's a better version.
Day 1 - Upper Body
**Flat Bench Press
**Barbell Row
**OH Press
**Pullup
**Dips
Day 2 - Lower Body
**Squat
**Hamstring Curl
**Deadlift
**Lunges
**Hanging Leg Raises
Day 3 - Cardio/off
Day 4 - Upper Body
**Flat Bench
**Barbell Row
**OH Press
**Pullup
**Barbell Curls
Day 5 - Lower Body
**Squat
**Hamstring Curl
**Deadlift
**Lunges
**Hanging Leg Raises
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant
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CarlosJesena
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Total Posts
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39
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Reward points
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10
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Status: offline
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Re:My weekly program-What do you guys think?
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Friday, July 17, 2009 2:06 AM
( #3 )
MVP
Definitely not a good workout, with all of those machines you're just going to program incorrect technique to your body.
Here's a better version.
Day 1 - Upper Body
**Flat Bench Press
**Barbell Row
**OH Press
**Pullup
**Dips
Day 2 - Lower Body
**Squat
**Hamstring Curl
**Deadlift
**Lunges
**Hanging Leg Raises
Day 3 - Cardio/off
Day 4 - Upper Body
**Flat Bench
**Barbell Row
**OH Press
**Pullup
**Barbell Curls
Day 5 - Lower Body
**Squat
**Hamstring Curl
**Deadlift
**Lunges
**Hanging Leg Raises
hey man, where do i fit my running into this? And I can't do pullups yet :( (Yes I know, weak)
Age: 18 Supplements: Whey Protein Sport: Long Distance Running (5-10k++) Does Yoga!
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