Results 1 to 2 of 2

Thread: GIMME opinions on liftin routine - school

  1. #1
    Senior Member Meat_Head's Avatar
    Join Date
    Jul 2002
    Posts
    3,315

    GIMME opinions on liftin routine - school

    I'm in the weightlifting class at school now. The routine is split into 6 week phases, right now we're doing anatomical adaption. The next five weeks will be something like this:

    Week 1: 3 sets of 15 reps with 40% of max
    Week 2: 3 sets of 12 reps with 50% of max
    Week 3: 4 sets of 15 reps with 40% of max
    Week 4: 3 sets of 12 reps with 60% of max
    Week 5: 4 sets of 15 reps with 60% of max
    Week 6: 4 sets of 15 reps with 70% of max

    That's something close to the exact program. For each rep the positive movement is explosive, and the negative is 4 seconds, which is really what makes the sets hard. We do the same workout monday, wednesday, and friday. Tuesday and thursday are stretching and core work. The exercises are:

    Bench press
    Incline press
    Lateral pulldown
    Chins
    Leg curls
    Calve raises

    I was thinking about upping my cals and adding in 50 minutes of running 3 days a week and 10 40 yard sprints 2 days a week, along with some jumping rope.

    What are your opinions and thoughts on this program? What results do you think I'll see?

  2. #2
    Bodybuilding Mythbuster
    Join Date
    Oct 2001
    Location
    Yeongsan. South Korea
    Posts
    5,907
    Where are your squats and deadlifts?

    That's mostly upper body work, and I can't see great results when your compound exercises are all upper body. The human body, will not let your upper body grow a lot (unless you have great genes for upper body) if your legs are not growing. To get best results throw in some squats and deadlifts.
    Last edited by Songsangnim; 09-02-2002 at 10:39 PM.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •