The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 5 of 5
  1. #1
    Senior Member
    Join Date
    Aug 2003
    Posts
    24

    finally reached a fixed weekly workout

    After weeks of having a loose workout fixed in my head, This week I am going to write one down. Tell me what you think.

    monday - legs

    3 sets of 10 squats
    3 sets of 8 straight legged deadlifts
    3 sets of 10 standing barbell calf raise
    2 sets of 10 lunges
    4 sets of 12 leg extension

    Tuesday - chest/triceps

    3 sets 6-8 bench press
    3 sets 6-8 dumbell flys
    3 sets 6-8 dumbell press
    3 sets 6-8 close grip bench press
    3 sets 6-8 standing tricep curl (tricep bar)

    wednesday - rest

    Thursday - back/bicep/shoulder

    3 sets 6-8 deadlifts
    3 sets 8-10 bent over barbell row
    3 sets 6-8 bicep curls
    3 sets 6-8 hammer curls
    3 sets 8-10 dumbell lateral raises
    3 sets 6-8 military press

    Friday - rest

    Saturday - chest/tricep

    3 sets 6-8 bench press
    3 sets 8-10 cable crossovers
    3 sets 6-8 wide grip dips
    3 sets close grip bench press
    3 sets 8-10 cable pushdowns

    What do you think of this workout?

    Also if after the 1st or 2nd set I can't manage the desired number of reps should I decrease the weight by 2.5 kg so I can get the reps or keep the same weight and just do the reps I can manage?

    I am trying to improve my chest and tri-ceps hence they get 2 days I will see how it goes. I will do ab work on the rest days and may do some cardio depending on the mood I am in since I am not cutting it's not that important yet.

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  3. #2
    En botella whey! Max-Mex's Avatar
    Join Date
    Sep 2002
    Location
    Dorchester, MA
    Posts
    4,808

    Re: finally reached a fixed weekly workout

    monday - legs

    4 sets of 12 leg extension
    I'd scrap these.

    Thursday - back/bicep/shoulder

    3 sets 6-8 deadlifts
    3 sets 8-10 bent over barbell row
    3 sets 6-8 bicep curls
    3 sets 6-8 hammer curls
    3 sets 8-10 dumbell lateral raises
    3 sets 6-8 military press
    I don't know how you are going to finish this in about an hour. Also, not sure how much strength you are going to have after you have done deads, then do BB rows. Your lower back is gonna be toast.


    Saturday - chest/tricep

    3 sets 6-8 bench press
    3 sets 8-10 cable crossovers
    3 sets 6-8 wide grip dips
    3 sets close grip bench press
    3 sets 8-10 cable pushdowns
    I don't think doing your chest twice is gonna do much. Considering how much you are doing and you only give yourself one day rest before next chest day, that might cause problems. Why not just keep 1 chest day, and move deads to Sat?


    Also if after the 1st or 2nd set I can't manage the desired number of reps should I decrease the weight by 2.5 kg so I can get the reps or keep the same weight and just do the reps I can manage?
    If you get 8-9 on first set, stay with the weight. If you can only do 4-6, then lower weight.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  4. #3
    Senior Member
    Join Date
    Aug 2003
    Posts
    24
    thx for the comments so u suggesting working on my back on it's own? and just leave my bicep/shoulders together?

  5. #4
    En botella whey! Max-Mex's Avatar
    Join Date
    Sep 2002
    Location
    Dorchester, MA
    Posts
    4,808
    You could keep biceps with back. Maybe do only 2 exercises instead of 3. Shoulders could stay as well, but how about doing them after deads on Sat? This will give you Sunday and Monday rest before you hit them again on chest day. Shoulders are tough to place because they are worked in most upperbody routines.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

  6. #5
    En botella whey! Max-Mex's Avatar
    Join Date
    Sep 2002
    Location
    Dorchester, MA
    Posts
    4,808
    err..you are only doing 2 biceps exercises. Nevermind.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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