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Thread: How this work out look

  1. #1
    Wannabe Arnold
    Join Date
    May 2004
    Posts
    68

    How does this work out look

    Thanks to my school i have to workout at home ;they shut the weight room during football season. I have one of those big weider machines that have the pulleys and stuff and i got a e-z bar and dumbells. The major exercise i am not going to be able to do r my sqauts. I also dont think that the bench press on the machine is very affective.

    Monday:
    Chest and Abs
    Bench press: 4 or 5 sets of 8 reps (Keep in mind that on all the exercises i do i increase the weight but since the machine has those stacks of blocks i dont know the exact weight).

    Butterflies: 4 sets of 8-10 reps

    Push ups: 3 sets 20 reps (The bad thing about working out at my home is i don't have an incline or decline bench so my chest workouts r very limited).

    Abs
    Cable crunch: 4 sets 15 to 20 reps

    Regular crunch with knees bent: 4 sets of 15 reps

    Either regular sit up or the Ab roller 3 sets of 15 or 20 reps

    Tuesday:

    Triceps

    Pushdowns: 4 sets of 8 reps

    Rope pushdown: 3 sets of 8 reps

    Lying french press: 4 sets of 8 reps

    overhead tricep extension: 4 sets of 8 reps

    15 minutes of cardio

    Wednesday:

    Biceps And Back

    Standing E-z bar curl: 4 sets of 8 reps

    Alternating dumbell curls: 4 sets of 8 reps

    Cable hammer curls: 3 sets of 8 reps

    Concentration curl or Preacher: curl 4 sets of 8 reps

    Back

    Lat pulldown to front: 4 sets of 8 reps

    Bent over row: 3 sets of 8 reps

    Shrugs: 4 sets of 10 reps

    15 minutes of cardio

    [B]Thursday:[B]

    Delts

    Lateral Raise: 4 sets of 8 reps

    D-bell press: 4 sets of 8 reps

    W press with d-bells or Arnold press: 3 sets of 8 reps

    Bent over lateral raise(I think thats what it is called) : 4 sets of 8 reps

    15 minutes of cardio

    Friday

    Legs

    Leg extensions: 4 sets of 8 reps

    Leg curls: 4 sets of 8 reps

    deadlifts: 3 sets of 8 reps

    Calf raises: 4 sets of 15 reps

    Lunges: 4 sets of 15 reps each leg


    15 minutes of cardio
    Last edited by Littleguy15; 08-18-2004 at 03:56 PM.

  2. #2
    Wannabebig Member
    Join Date
    Jun 2003
    Location
    Ames, IA
    Posts
    81
    You don't need to do 15 sets of biceps, especially before your back workout. Do the back stuff first then finish with a few bicep sets.

  3. #3
    Wannabe Arnold
    Join Date
    May 2004
    Posts
    68
    Maybe if i add my diet here it may help out a little.

    breakfast- Can of tuna and some nuts or oatmeal, milk, bagel, and cereal bar.

    lunch - (school food) usually they have a main course of meat. Then i follow that up with two milks and a cheese stick or something i bring from home that is high in protein.

    Right after school meal- ham and cheese sandwich followed with either a oreo shake or some nuts and cottage cheese.

    supper- Main course of meat, cottage cheese and maybe a side of potatoes

    Bedtime shake- that would be either 1 or 2 scoops of nitrean.

    Also i forgot to note that i take weight gainer in between meals, and i take a protein shake after i workout.

    I also make sure that all my meals consist of atleast 30 grams of protein. Iam lazy i didnt feel like figuring out how many caloris it is.

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