View Full Version : Severoph's Journal & Bodyplan

05-09-2007, 11:24 PM
I have said before that I got the books "Bowflex Body Plan" & " Flat Abs ASAP". These books encourage the exercise of super slow rather than repetition and in all honesty I personally agree. I've done 100x 50 pounds before and then I did super slow, thats about 15 seconds down and 10 seconds back and I have to say I could barely do 10 reps plus its been RAPIDLY giving me muscle. I've NEVER been able to go above 250 pounds when bench pressing for the first time in my life I doing 280. Anyway I need help making my plan I was hoping for some additional advice. This is my exercise program:

60 minutes aerobic

Bench Press
Seated Shoulder Press
Chest Fly
Seated forearm lateral raise
Incline Bench Press
Upper Body opposition push-pull
Decline Bench Press
Seated Crunch
Incline Chest Fly
Seated Oblique Ab Crunch
Decline Chest Fly

60 minutes aerobic

Leg Extension
Triceps Extension
Seated Abdominal Crunch
Uperbody Oposition Pushpull
Crossover Pulldown
Resisted Dip
Standing Shoulder Pullover
Hip Extension
Bench Press
Chest Fly

60 minutes aerobic

Triceps Extension
Seated Biceps Hammer Curl
Reverse Curl
Barbell Biceps Curl
Triceps Pushdown
Hammer Triceps Kickback
Resisted Dip
Hammer Biceps Curl
Bench Press
Seated Crunch
Upper Body opposition Push-pull

I've been having a few problems with my program:
I realize its upper body dominant but its mainly my upper-body, arms, and entire abdomen upper&lower I need to develop. The Upper Body O.P.P I don't feel it working my abs like it is supposed to, I'm looking for advice on how to better my exercise.

05-09-2007, 11:28 PM
Get an Oly bar and a squat rack, ditch the bowflex, and start doing heavy compounds.

What you are doing is "iron cardio".

How's your diet?