Tips for work out
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Tips for work out - 5/22/2007 8:14:08 PM
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dino
Posts: 26
Joined: 9/16/2006
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Tell me if im doing the right stuff
any tips are appraciated
Monday:
Bicep
- Alternating Hammer Curls 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-Alternating dumbell curls 3 sets of 10 reps or 3 sets of 10, 8, 6
-Cable Curls 3 sets of 10 or 3 sets of 10, 8, 6 reps
- Cross Body hammer curls 3 sets of 10 reps or 3 sets of 10,8, 6 reps
Tricep
- Triceps pushdown with rope 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
- Triceps pushdown with bar 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
- Cable rope overhead tricep extension 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
- Seated triceps press 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
Tuesday
Chest
-Barbell incline benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-barbell decline benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-barbel benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-decline dumbell benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-incline dumbbeel benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-dumbell benchpress 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-decline dumbell flyes 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-incline dumbell flyes 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-dumbbell flyes 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
Wednesday
Back
-Cable Shrugs 3 sets of 50, 40, 30 reps
-Close grip front lat pulldown 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
- Elevated cable rows 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-Underhand cable pulldown 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-V-bar pulldown 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-Wide grip lat pulldown 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
Thursday
Shoulders
-Arnold Dumbell press 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-Front dumbell raise 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-One arm side laterals 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
-Seated barbell military press 3 sets of 10 reps or 3 sets of 10, 8, 6 reps
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RE: Tips for work out - 5/23/2007 11:02:54 AM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: online
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O-V-E-R-T-R-A-I-N-I-N-G
way to much on chest, everything else seems to be too much but not as bad as chest
(in reply to dino)
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RE: Tips for work out - 5/23/2007 11:09:16 AM
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PimpWivGunZ
Posts: 1785
Joined: 11/10/2005
From: My mum
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wow wow wow agree with david, stick to 3 sets per muscle something like this
Monday -- 3x10 x 3/4 excersises
tuesday -- same but different muscle group obviously
wednesday -- same but different muscle group
thursday -- rest
friday -- same as other workout days but diffrent muscle group
(in reply to David1991)
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RE: Tips for work out - 5/23/2007 11:14:56 AM
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pumped340
Posts: 332
Joined: 2/25/2007
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quote:
ORIGINAL: PimpWivGunZ
wow wow wow agree with david, stick to 3 sets per muscle something like this
Monday -- 3x10 x 3/4 excersises
tuesday -- same but different muscle group obviously
wednesday -- same but different muscle group
thursday -- rest
friday -- same as other workout days but diffrent muscle group
im guessing u mean 3 sets per exercise right? not muscle
(in reply to PimpWivGunZ)
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RE: Tips for work out - 5/23/2007 11:32:09 AM
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triggamayn09
Posts: 1646
Joined: 8/15/2006
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jesus christ this a horrible routine
you should dont more than atleast 3 to 4 exercises per body part
(in reply to pumped340)
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RE: Tips for work out - 5/23/2007 11:36:19 AM
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PimpWivGunZ
Posts: 1785
Joined: 11/10/2005
From: My mum
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yes thats what i ment pumped thanks, same thing ment as triggy and all, gotta stress how bad that is pal your REALLY over training, however i believe it musnt be that bad cos think about it guys, if hes really doing his max 10rep weight he wouldnt be able to repeat this as many times as hes doing unless he is dropping weight which im asuming he isnt...
eiver way its a bad routine pal change it up and its also a good idea to miss a dya or two instead of doing your training day after day (if possible its not that big a deal like) maybe change 1 or 2 of them to fri/sat/sun . . .
(in reply to triggamayn09)
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RE: Tips for work out - 5/23/2007 1:44:53 PM
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dino
Posts: 26
Joined: 9/16/2006
Status: offline
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well the prob is that im not really feeling any "burn" which people normally feel....
so u people are telling me 3 exercies per muscle???
(in reply to PimpWivGunZ)
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RE: Tips for work out - 5/23/2007 5:25:12 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: online
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quote:
ORIGINAL: dino
well the prob is that im not really feeling any "burn" which people normally feel....
so u people are telling me 3 exercies per muscle???
yea roughly. for larger muscles u want a total about about 9-12 sets and for smaller u want 6-9 sets. thats just a guideline though some ppl respong better with alittle more and some with a little less. roughly 3 sets per exercise
_____________________________
Duke of the Emancipation Detoxification
-yes my pic is photoshopped as a joke so dont ask lol
(in reply to dino)
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RE: Tips for work out - 5/23/2007 7:31:59 PM
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dino
Posts: 26
Joined: 9/16/2006
Status: offline
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ok thx, are bicep, and tricep considered small???
(in reply to David1991)
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RE: Tips for work out - 5/23/2007 8:02:03 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
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You're not feeling any burn? Sounds like you're doing too much and not hitting hard enough. Make that as intense as possible and shorten it down. Take a weight you can handle properly, but pretty damn heavy, have someone spot you just in case (in any exercise) and do a smaller amount of reps, 3 sets, and push/pull/lift whatever slow and fast to make it count. HIIT. Works nice.
Biceps and triceps are considered small. Large would be like your chest, your hamstrings, your quads, your back.. etc. Small is like, your triceps, neck, biceps, calves.. Things of that size and nature.
(in reply to dino)
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RE: Tips for work out - 5/23/2007 8:19:04 PM
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dino
Posts: 26
Joined: 9/16/2006
Status: offline
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hmm sorry for being so noob at this, but what d o u mean by push/pull/lift slow and fast, and HIIT in a workout :P im lost.. sorry
(in reply to Perrynaytor)
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RE: Tips for work out - 5/23/2007 9:09:27 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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What I meant was like pressing (benching) or pulling like pull ups or lifting.. Like contracting your muscles as you lift slow and fast. Example: bench press; each rep lower the barbell slowly for three counts and then push it back up fast and hard. Maybe even after you lower the barbell hold it for a few seconds stationary, and then press it fast. It's the slow twitch and fast twitch fibers. I'd do something like this with my three rep max, and do like 3 sets. You'll feel the burn then.
High intensity weight lifting is what saved me from getting smashed right after 8th grade before playing highschool football. I went from benching like 85 to 135 - 150 max within 6 - 8 months. I was doing pretty good until I got chubby and uninspired from eating so much junk ****. So yeah.
(in reply to dino)
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RE: Tips for work out - 5/24/2007 11:55:24 AM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
Status: online
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quote:
ORIGINAL: dino
ok thx, are bicep, and tricep considered small???
yes
_____________________________
Duke of the Emancipation Detoxification
-yes my pic is photoshopped as a joke so dont ask lol
(in reply to dino)
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RE: Tips for work out - 5/27/2007 10:00:50 PM
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dino
Posts: 26
Joined: 9/16/2006
Status: offline
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So first of all, what is the best 3 sets of 10, 8, 6 (increasing weight, same weight), 3 sets of 10 *same weight, increasing weight
and would this be a good work out?
Monday:
Bicep
- Alternating Hammer Curls
-Alternating dumbell curls
- Cross Body hammer curls
Tricep
- Triceps pushdown with rope
- Triceps pushdown with bar
- Cable rope overhead tricep extension
Tuesday
Chest
one day
-Barbell incline benchpress
-barbell decline benchpress
-barbel benchpress
-dumbbell flyes
Another Day
-decline dumbell benchpress
-incline dumbbeel benchpress
-dumbell benchpress
-dumbbell flyes
Wednesday
Back
-Cable Shrugs 3 sets of 50, 40, 30 reps
-Close grip front lat pulldown
-Underhand cable pulldown
-V-bar pulldown
-Wide grip lat pulldown
Thursday
Shoulders
-Arnold Dumbell press
-Front dumbell raise
-One arm side laterals
-Seated barbell military press
< Message edited by dino -- 5/27/2007 10:02:40 PM >
(in reply to David1991)
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RE: Tips for work out - 7/3/2007 9:44:44 AM
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Gottabefit
Posts: 675
Joined: 6/28/2007
From: Somewhere in latin america
Status: offline
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quote:
ORIGINAL: dino
Thursday
Shoulders
-Arnold Dumbell press
-Front dumbell raise
-One arm side laterals
-Seated barbell military press
Change one or two exercises to train posterior delts.. if you don't you'll have horrible shape and proportion.. you're focusing to much on the anterior head, try this
-Arnold dumbell press
-Military press
-Side laterals
-Bent over lateral dumbell raise
(in reply to dino)
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RE: Tips for work out - 7/3/2007 10:12:07 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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Do Not work your arms day before your chest day... I see that mistake happening alot on this forum.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Gottabefit)
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RE: Tips for work out - 7/3/2007 10:36:29 AM
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Gottabefit
Posts: 675
Joined: 6/28/2007
From: Somewhere in latin america
Status: offline
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quote:
ORIGINAL: IBendBarbells
Do Not work your arms day before your chest day... I see that mistake happening alot on this forum.
Why not? I train arms and delts on monday, hams on tuesday and chest on wednesday
(in reply to IBendBarbells)
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RE: Tips for work out - 7/3/2007 10:56:13 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Gottabefit
quote:
ORIGINAL: IBendBarbells
Do Not work your arms day before your chest day... I see that mistake happening alot on this forum.
Why not? I train arms and delts on monday, hams on tuesday and chest on wednesday
Dont train chest the day before triceps because triceps are a secondary targeted muscle when doing any pushing movement for chest. It just means your working your triceps 2 days in a row not giving them enough time to heal it breaks them down does not allow them to build up then breaks them down again.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Gottabefit)
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RE: Tips for work out - 7/3/2007 10:58:55 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Gottabefit
quote:
ORIGINAL: IBendBarbells
Do Not work your arms day before your chest day... I see that mistake happening alot on this forum.
Why not? I train arms and delts on monday, hams on tuesday and chest on wednesday
Atleast with what your doing your leaving your deltoids and arms atleast 1 day for recovery while working your hams the very next day avoiding hitting that same area again. Depending on your body make up you may actually be able to recover like that.. For some you may not... But if you moved your wednesday into tuesday then you would be over training the triceps and deltoids and there would be no recovery time and you could get injured but you defenently wont grow much.. There is nothing wrong with what your doing I was pointing out not working chest and arms so close together.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Gottabefit)
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