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Thread: workout plan take 2.. suggestions?

  1. #1
    The Chicken Mr'ga
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    workout plan take 2.. suggestions?

    i was looking through the webpage a lil closer and saw the WBB workout.. so im going to give it a go, just with a few little changes... because im working out from home i coudlnt do all the excersises, so i substituted some with others.. tell me what yous think of it..

    Day 1 : Chest, Back & Abs

    Chest:
    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps

    Back:
    Barbell Pullover : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps

    Abs:
    Crunches : 4 x 8-10 reps

    Day 2 : OFF

    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps

    Day 4 : OFF

    Day 5 : Shoulders, Triceps and Biceps

    Shoulders:
    Military Press in Rack : 2 x 6-8 reps
    Barbell Front Raise: 2 x 6-8 reps
    Behind Neck Press: 2 x 6-8 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    Barbell Lying Triceps Extensions : 2 x 10-12 reps
    Barbell Wrist Curls : 2 x 10 reps

    Biceps :
    Barbell Curls : 2 x 6-8 reps
    Barbell Reverse Curls : 2 x 6-8 reps

    Day 6 : OFF

    Day 7 : OFF

  2. #2
    Milk Fan Sebi's Avatar
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    Looks really good.
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
    My foreign language study site.

  3. #3
    Mystic Eric
    Guest
    that one is fine. I made a few suggestions in your journal. Here's one that I've been on for a few months...

    Monday-

    Deadlift- warmup, then 1x6, 1x8
    Pullup- 3x5
    Row- 2x8
    Curl- 2x8

    Wednesday-

    Bench Press- warmup, then 1x5, 1x10
    Dip- 3x5
    Flye- 2x8
    Tricep Extension- 2x6

    Thursday-

    Squat- warmup, then 1x8 or 4x3, depending on how your legs feel.
    SLDL- 3x6
    Leg Press- 2x8
    Abs- a few heavy sets

    I've improved vastly from it! If you use it, you can thank Powerman as he helped me set it up.

  4. #4
    The Chicken Mr'ga
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    hehe thanks for the tips guys.. i think im gona see how the one ive got planed out goes, its baised on the wana be big workout #1.. but ive made a few alterations to it coz i workout from home.. well i was just wonderin, if its advisable to add in an extra set, coz with some excersises, it barely feels asif ive worked out the muscle.. after my 1st day of using it ive already uppened the reps with most of my excersises, was wonderin if it was ok to add another set.. what are your opinions on this?

  5. #5
    Senior Member Accipiter's Avatar
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    GOOD job SS

  6. #6
    Extremely Disturbed
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    If you can do more reps than the number of reps you are aiming for (ie. 6-10) try adding more weight. At the beginning 2 sets might seem like not enough is being done, but I think you should try it for a few weeks and then see if this is still the case before adding the extra set. For small muscle groups I'd keep the total sets to 6, for larger ones up to 10 (my preference for myself). My thinking is that it depends on how your body is reponding to the routine. Lots of trial and error.
    H

  7. #7
    The Chicken Mr'ga
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    kewl, i think im going to maybe add an extra set with some of my excersises, coz my wrist seems to give out while liftin to heavy weights, so i was thinking of just upenin the reps and adding another set to make up for it.. i recon i might nail down a good workout in a week or so.. but your right, lotsa trial and error .. well im off to do a workout..
    For every $1 you donate to the "buy Lude more weight plates foundation", you will help add 1kg to my 1RM.



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  8. #8
    Cottage cheese addict LiftAgain's Avatar
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    You are in practise working your lower back hard twice within 3 days. I would drop the deads on monday and stick with SLDL's on your leg day. The squats and SLDL's on wednesday both work your lower back hard too.

  9. #9
    The Chicken Mr'ga
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    hehe yeh i just relised that today when i was doin it, it felt good though so im going to stick with it
    For every $1 you donate to the "buy Lude more weight plates foundation", you will help add 1kg to my 1RM.



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    Status: UD2`in it.
    Current Stats: 85kg @ 13.6%
    Goal: 87-88kg @ 8-9%
    Goal Due Date: 1/12/05

  10. #10
    The Chicken Mr'ga
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    ok heres a look at my revamped workout.. friday hasnt come yet so i havnt revamped that day yet.. but heres my changed workout for monday and weds..

    DAY 1:
    chest:
    flat bench press: 2 x 10-12 reps
    incline bench press: 2 x 10-12 reps

    back:
    barbell pullover: 2x15-18 reps
    shrugs: 1 x 10-12
    barbell rows: 2 x 10-15 reps
    deadlifts: 2 x 10-12 reps


    DAY 3:
    legs:
    straight leg deadlifts: 2x10-12 reps
    leg curls: 2x12-14 reps
    squats: 1x30-35 reps
    standing calve raises 4x 30 reps
    For every $1 you donate to the "buy Lude more weight plates foundation", you will help add 1kg to my 1RM.



    <spam> Journal </spam>



    Status: UD2`in it.
    Current Stats: 85kg @ 13.6%
    Goal: 87-88kg @ 8-9%
    Goal Due Date: 1/12/05

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