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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  1. #1
    Wannabebig New Member
    Join Date
    Nov 2004
    Posts
    1

    Critquing Needed; Try It Yourself

    I've been working out for about 6 months now, and this is the best workout plan I've put together so far, gained about 15 pounds since I started. I, however, think the biceps workout seems too short since I try to keep my workouts to 1.5 - 2 hours. So here goes:

    0 represents the most weight you can do that amount of reps
    + or - 10 (20, 30, etc.) means the amount of weight to add/subtract from your 0
    x 10 (20, 30, etc.) means the amount of reps

    The workouts go like so:
    Day 1: Chest/ Triceps (First Time)
    Day 2: Back / Biceps / Shoulders / Forearms (First Time)
    Day 3: Off
    Day 4: Chest/ Triceps (Second Time)
    Day 5: Back / Biceps / Shoulders / Forearms (Second Time)
    Day 6: Off
    REPEAT

    I'm aware there are no leg workouts in here, I'll leave that up to you, you could put those in on the off days, and take day 7 off? I dont know, I'm not one who cares for legs all that much. I do them on Sundays, but dont really have a workout for you guys to critque.

    Workouts:

    Back / Biceps / Shoulders / Forearms
    First Time

    Circuit 1: Bar
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)

    Circuit 2: Dumbbell
    - Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)
    - Hammer Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 3: Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (8 x +20)
    - Shoulder Spreads
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 4: Dumb
    - Back Rows
    (12 x 0) (10 x +5) (10 x +10)
    (8 x +15)

    Circuit 5: Set Up
    - Bar Curl
    (12 x 0) (10 x +1) (8 x +1.5)

    Circuit 6: Pully
    - Curls
    (12 x 0) (10 x +1) (10 x +1)
    (8 x +2)
    - Bar Curl
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 7: Set Up
    - Reverse Bench > Bus Driver w/ a 45
    (12 x 0) (10 x +15) (10 x +30)
    (8 x +45)
    - Lat Pull Down
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Lat Pull Back
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 8: Non Weighted
    - Pull Ups
    (x10) (x10 (x10)
    - Minute Hold
    (3 x 1 minute hold)
    - Leg Lifts
    (x16) (x16) (x16)




    Back / Biceps / Shoulders / Forearms
    Second Time

    Circuit 1: Bar to Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Bar
    - Curl
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20) (6 x +25) (10 + 0)

    Circuit 2: Dumb
    - Hammer Curls
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)

    Circuit 3: Dumb
    - Shoulder Press
    (12 x 0) (10 x +10) (10 x +10)
    (8 x +20)
    - Shoulder Spreads
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 4: Dumb
    - Back Rows
    (12 x 0) (10 x +5) (8 x +10)

    Circuit 5: Set Up
    - Bar Curl
    (12 x 0) (10 x +1) (10 x +1)
    (8 x +1.5)

    Circuit 6: Pully
    - Curls
    (12 x 0) (10 x +1) (8 x +2)
    - Bar Curl
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 7: Set Up
    - Reverse Bench > Bus Driver- 45
    (12 x 0) (10 x +15) (10 x +30)
    (8 x +45)
    - Lat Pull Down
    (12 x 0) (10 x +1.5) (8 x +3)
    - Lat Pull Back
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 8: Non Weighted
    - Pull Ups
    (x10) (x10 (x10)
    - Minute Hold
    (3 x 1 minute hold)
    - Leg Lifts
    (x16) (x16) (x16)




    Chest / Triceps
    First Time

    Circuit 1: Bar
    - Closed Grip Bench Press
    (12 x 0) (10 x +10) (8 x +20)
    - Bench Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)
    - Decline Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Dumb
    - Chest Flies
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 3: Machine
    - Chest Press
    (12 x 170) (10 x 180) (10 x 190)
    (10 x 200)

    Circuit 4: Set Up
    - Inclined Press Out
    (12 x 0) (10 x +20) (8x +50)

    Circuit 5: Pully
    - Pull To Front
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Push Out
    (12 x 0) (10 x +1.5) (8 x +3)
    - Rope Pull Down
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Reverse Curl
    (12 x 0) (10 x +1.5) (8 x +3)

    Circuit 6: Non Weighted
    -Dips
    (x12) (x10) (x10)
    - Leg Lifts
    (x16) (x16) (x16)




    Chest / Triceps
    First Time

    Circuit 1: Bar
    - Closed Grip Bench Press
    (10 x +10) (8 x +20)
    - Decline Press
    (12 x 0) (10 x +10) (10 x +15)
    (8 x +20) (6 x +25) (8 x +10)
    (12 x -10)
    - Bench Press
    (12 x 0) (10 x +10) (10 x +25)
    (8 x +20)

    Circuit 2: Dumb
    - Chest Flies
    (12 x 0) (10 x +10) (10 x +20)
    (8 x +30)
    - Skull Crushers
    (12 x 0) (10 x +10) (8 x +20)

    Circuit 3: Machine
    - Chest Press
    (10 x 190) (10 x 200)

    Circuit 4: Set Up
    - Inclined Press Out
    (12 x 0) (10 x +20) (10 x +35)
    (8x +50)

    Circuit 5: Pully
    - Pull Up Front
    (12 x 0) (10 x +1.5) (8 x +3)
    - Push Out
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)
    - Rope Pull Down
    (12 x 0) (10 x +1.5) (8 x +3)
    - Reverse Curl
    (12 x 0) (10 x +1) (10 x +2)
    (8 x +3)

    Circuit 6:Non Weighted
    -Dips
    (x12) (x10) (x10)
    - Leg Lifts
    (x16) (x16) (x16)


    Supplements:
    Creatine 5 - 7 grams a day (2 weeks on / 1 week off / repeat)
    Pure Whey Protein (80+ grams a day)
    Glutamine (5+ grams a day)
    Androstendione & Androsteine (4 caps of each a day same cycle as creatine)


    Have a good Thanksgiving... I TURN 16 IN A COUPLE DAYS!!! GO ME!!
    Last edited by Paul Stagg; 11-23-2004 at 06:39 AM.

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