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Routine - 5/20/2006 10:30:20 PM

weakmofo

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Joined: 5/17/2006
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I have been going through some of the post to get an idea of what I need to do. However, I don't understand some of the language being used. I have been doing the same 2 routines twice a week and cardio for 12 minutes all four days.

1. abs(decline situps 4 sets), chest ( I just learned how to do pyramid and alternate with 5 sets of 5 every other week), bi's (4 sets of db hammer and 4 sets of barbell), abs (machine crunches), shoulders (only one exercise 6 reps on the machine that you put weights on), 3 sets of lat pulldowns, and 4 sets of forearm curls behind my back.

2. abs (decline), Leg press thing (warm up with 3 plates each side adding one plate each set up to 6 plates and then down to 5 and then 4), I start tri's in between last few sets of leg press (one hand cable pull down 3 sets, two hand pull down 3 sets and rope pull down 3 sets), calves, back (bent over bench 2 hand row, then seated cable row 3 sets each).

I do each twice a week.

From what I have read so far, is it fair to say I only need to work out one muscle group 9-12 reps 7-9 sets one time per week and I will still see some gain? How many different types of exercises should I do for biceps/ tris? What would be a moderate leg routine? I have only been doing this leg press machine but it isn't on a track, it goes up and back instead of sliding along a rail. And of course calf raises on the sitdown bench. That is it for legs. My legs have doubled in strength. I started with 3 plates being able to do it 6 times to now I can do 6 plates each side 6 -7 times.

I don't know if I have the time to workout enough to become cut or see alot of gain but I definently feel in better shape with working out 1.5 hr 4 times a week. Please give me advice on what I should change and if I should change the types of exercises I am doing.

Thanks,

< Message edited by weakmofo -- 5/20/2006 10:48:44 PM >

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RE: Routine - 5/20/2006 10:45:01 PM

nextbigthing

Posts: 896
Joined: 4/25/2006
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"From what I have read so far, is it fair to say I only need to work out one muscle group 9-12 reps one time per week and I will still see some gain?"
ya

"How many different types of exercises should I do for biceps/ tris?"

if u train biceps after back and tricpes after chest
3 exercises biceps
3 exercises triceps

if not
4 exercises biceps
4 exercises triceps

_____________________________

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

(in reply to weakmofo)

Post #: 2

RE: Routine - 5/20/2006 10:55:20 PM

weakmofo

Posts: 3
Joined: 5/17/2006
Status: offline

I forgot to say "7-9 sets of 9-12 reps".

I will switch days for bi's and tri's then to work smarter. So 3 sets, 9-12 reps of 3 different types of exercises for each muscle once a week is enough? That is geat!

Thanks for the help.

< Message edited by weakmofo -- 5/20/2006 11:00:14 PM >

(in reply to nextbigthing)

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RE: Routine - 5/20/2006 11:01:20 PM

nextbigthing

Posts: 896
Joined: 4/25/2006
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yes it's enough.

8-12 reps

_____________________________

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

(in reply to weakmofo)

Post #: 4

RE: Routine - 5/20/2006 11:06:22 PM

weakmofo

Posts: 3
Joined: 5/17/2006
Status: offline

what would you recomend for leg exercises? It seems deadlifts and squats are the popular ones. Would 3 sets of each be enough?

(in reply to nextbigthing)

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RE: Routine - 5/20/2006 11:14:29 PM

nextbigthing

Posts: 896
Joined: 4/25/2006
Status: offline

leg routine

squats 3 sets
leg press 3 sets
Stiff Leg Deadlift 3 sets

_____________________________

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

(in reply to weakmofo)

Post #: 6