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designing or finding a work out

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designing or finding a work out - 2/2/2006 5:02:21 PM

Jed

Posts: 34
Joined: 1/30/2006
Status: offline

hello all I'm going in to the service(army) and need to gain a lot of strength in the next 6-8 months
but I need to increase my endurance as well how do I find or make a work out that can do what I need
and is it worth the time and money to join a gym I have a little bit of room in the garage with my bench
and dumb bells(all 4 of them) and just enough room to do barbell curls and squats so any advice would be great.

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RE: designing or finding a work out - 2/3/2006 4:20:42 PM

SuperCoolFool

Posts: 229
Joined: 12/27/2005
From: Ohio
Status: offline

If all your looking for is strength and endurance then do endruance work outs. Small amounts of weight a lotta times. Gain endruance and strength.

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(in reply to Jed)

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RE: designing or finding a work out - 2/3/2006 5:06:01 PM

Jed

Posts: 34
Joined: 1/30/2006
Status: offline

I thought of that but the problem is I need to add a LOT of strength like a 100% increase then there's trying to figure out what order should I work
the muscle groups in this is the stuff I dont know.

(in reply to SuperCoolFool)

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RE: designing or finding a work out - 2/8/2006 2:41:43 PM

ironraider52

Posts: 1353
Joined: 11/9/2005
Status: offline

Do a leg day, back day, shoulder day, arm day, chest day. Then seperate the days sot hat you can rest each body part. I would also recomend 2 leg days a week. JUst do like 10-8-6 for sets. Or 10-10-10.

I always like 4x8 for core excercises, then 2x15 for assistance stuff.

(in reply to Jed)

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RE: designing or finding a work out - 2/9/2006 7:25:44 AM

Jed

Posts: 34
Joined: 1/30/2006
Status: offline

I think I found one I can make work for me tell me what you think.
Schedule
Day # 1: WORKOUT #1Day # 2: WORKOUT #2Day # 3: OFF DAYDay # 4: WORKOUT #3Day # 5: WORKOUT #4Day # 6: OFF DAY
Workout #1
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 INCLINE PRESS(ALT BETWEEN DB AND BB) - 6-8 Reps      INCLINE FLYES - 10 Reps      DECLINE PRESS (DB OR BB) - 6-8 Reps      DECLINE FLYES - 10 Reps      BENCH PRESS - 6-8 Reps
Workout #2
EXERCISE Set #1 Set #2 Set #3 Set #4 DB OR EZ BAR CURL - 6-8 Reps     DB HAMMERS OR ALT CURLS - 8-10 Reps     DB PREACHER CURL OR CONC. CURL - 10-12 Reps     OVERHEAD DB EXT - 10 Reps     SKULL CRUSHERS OR LYING DOWN DB EXT. - 8-10 Reps     DB KICKBACKS - 10 Reps     CLOSE GRIP PRESSES OR DIPS - 10-12 Reps
Workout #3
EXERCISE Set #1 Set #2 Set #3 Set #4 ARNOLD PRESS OR SHOULDER PRESS - 10 Reps     LAT RAISES - 8-10 Reps     REV FLYES - 10 Reps     UPRIGHT ROWS - 8-10 Reps     SHRUGS - 10-12 Reps     DB ROWS - 10-12 Reps     BENT OVER ROWS - 8-10 Reps     DEADLIFTS - 6-8 Reps
Workout #4
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 SQUATS - 10-12 Reps      LEG EXT - 12 Reps      HAMSTRING EXT - 8-10 Reps      CALVE RAISES - 10-12 Reps      SEATED CALVE RAISES - 10-12 Reps

(in reply to ironraider52)

Post #: 5