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hunter1987
02-08-2009, 01:03 AM
Hello everyone, Well I used to weigh 225lbs and am currently at 285. I used to workout allot, do lots of jogging etc etc. I also cage fight but have not done it in over a year also. I NEED to get back into the shape I used to be in, I had allot happen in my personal life and stopped training and all that stuff. I am back at it now and ready to go. Here is my workout plan I used to do but I want to change it from a 6 day to a 3-4 day a week workout. My first question is, What would be best to combine together to make it a 3-4 day a week workout? I have noticed my strength has deteriorated allot and I can barley bench anything now. Its really bugging me but is also huge motivation.

here is my plan right now, I actually found this from another site and I liked it and its what I have been using.


Monday: Calves And Back

Calves:
* Standing Calves Raises 4 Sets For 8-15 Reps
* Seated Calves Raises 4 Sets For 8-15 Reps
* Hack Squat Raises 4 Sets For 8-15 Reps

Back:
* Chins - 4 Sets - 8-10 Reps
* Pull Downs - 4 Sets - 8-12 Reps
* Seated Rows - 4 Sets 8-12 Reps
* Dumbbell Rows - 4 Sets 8-10 Reps
* Machine Rows - 4 Sets 8-10 Reps




Tuesday

Chest:
* Flat Bench - 2 Warm Up Sets, 4 Working Sets
* Incline Dumbbell Press - 4 Sets 10-12 Reps
* Flat Flyes - 4 Sets 8-12 Reps
* Incline Flyes 3 Sets 8-12 Reps
* Machine Press 4 Sets 8-12 Sets


Wednesday

Quads:
* Leg Extensions 2 Warm Up Sets - 20 Reps, 5 Working Sets 12-15 Reps
* Squats - 5 Sets 8-12 Reps
* Leg Press - 4 Sets 8-12 Reps
* Dumbbell Lunges - 4 Sets 12 Reps



Thursday

Shoulders:
* Chins - 3 Sets 10 Reps
* Seated Dumbbell Press 2 Warm Up Set, 4 Sets
* Standing Side Raises - 4 Sets 10-14 Reps
* Standing Cables Raises - 4 Sets 10- 12 Reps
* Standing Front Raises - 4 Sets 10-12 Reps
* Seated Back Rows- 4 Sets 8-12 Reps



Friday

Calves:
* Standing Calves Raises 4 Sets For 8-15 Reps
* Seated Calves Raises 4 Sets For 8-15 Reps
* Hack Squat Raises 4 Sets For 8-15 Reps

Biceps:
* Standing Straight Bar Curls - 2 Warm Up Sets, 4 Working Sets - 8-12 Reps With 60kg Bar
* Seated Dumbbell Curls - 4 Sets 10-12 Reps
* One Arm Preacher Curl - 4 Sets 8-14 Reps
* Concentration Curls - 4 Sets 8-12 Reps


Saturday

Rest Day


Sunday AM

Hamstrings:
* Lying Leg Curls - 2 Warm Up Sets, 4 Working Sets
* Stiff Leg Deadlift - 4 Sets 10-14 Reps
* One Leg Curls - 4 Sets 12-15 Reps
* Seated Hamstring Curls - 4 Sets 12-15 Reps

Click Here For A Printable Log Of Heinrich Vos' Sunday AM Workout.


Sunday PM

Triceps:
* Push Downs - 3 Warm Up Sets, 4 Working Sets - 8-15 Reps Full Stack
* Skull Crushers - 4 Sets 8-12 Reps With EZ Bar
* Close Grip Press - 4 Sets 12-15 Reps
* One Arm Push Downs Or Weighted Dips