i've been looking for a good workout plan. i hear different theories and don't know which to believe works best. right now i have time to work out 3 days a week, tues, thursday, and saturday.
right now i switched over from doing 2 sets of 10 for everything. now i do
bench, squats, deadlifts and such. 5 sets of 5 (heavier weight obviously)
biceps and tricepts 5 sets of 10
shoulder press 5 sets of 8
incline sit ups 3 sets of 20
i prob. forgot something but basically stuff that hits bigger muscle groups is 5x5 and everything else is about 5x10. is that a good plan. and should i be doing full body workout tuesday, thursday, and saturday. that's what i'm doign but i dont' know if i should be taking breaks or something in between. thanks for any help.
Last edited by wanna be buff; 12-09-2004 at 04:37 PM.
by the way what are box squats
you've got A LOT of reading to do my friend.
yeah i know. i've been reading some. i was just hoping to get a quick answer, but i guess there are no quick answers if you want something done right.
squatting using a boxOriginally Posted by wanna be buff
sorry just had to say it...
Last edited by ryuage; 12-09-2004 at 06:04 PM.
somewhat what I eat...
Heres my routine I don't know if it is that great but if you like it you can fine tune it.
Day 1: Chest, Shoulders, Triceps
Flat Dumbell Bench Press: 4x 6-8 reps
Shoulder Press: 4x 6-8 reps
Incline Barbell Bench Press: 4x 6-8 reps
Close Grip Press : 4x 6-8 reps
Military Press in Rack : 2 x 6-8 reps
Day 2: Lower Body/Lower Back
Squats: 5 x 6-8 reps
Deadlifts: 4x6-8 reps
Standing Calve Raises: 4x10 reps
Stiff Legg Deadlifts 2 x 6-8 reps
Good mornings - 2 x 10
Day 3: Back, Biceps
Bent Over Rows: 4x6-8 reps
Chin ups: 4x6-8 reps
Barbell Rows: 4x6-8 reps
Shrugs: : 3x 10 reps
Lat Pulldown 3x6-18 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 4: Abs
days 5 6 7 - rest
Weighted Crunches 4x 10 reps
Russian Twists 3x 10
Last edited by notoriousjatt; 12-10-2004 at 01:09 AM.
i have ADD so I cant look at your specific exercises, but I did notice that you have all those exercise days back to back. Put a rest day in between each of those workouts so you dont burnout and actually have some energy to go through each of those workouts.
Day 1: lift
Day 2: rest
Day 3: lift
Day 4: rest
Day 5: lift
Day 6: rest
Day 7: rest
yea that's right, be jealous
3 day split. Most people do MWF but you'll just be doing TuThSat. Nothing wrong with that as you have the same amount of rest days in between as someone on the MWF schedule. Your M is essentially Tu.
Day 1 - Back,Biceps,Traps,Abs (Monday)
Day 2 - Chest,Triceps (Wednesday)
-Bench press (BB or DB, I alternate every week)
-Incline bench press
Day 3 - Shoulders,Legs,Abs (Friday)
-Rear delt row
Rest on all the other days.
I do 3 sets with reps of 8, 6, and 4. But as someone said, you need to search and do a lot of reading. Find something and give it a try.
A couple helpful sites
The MOST IMPORTANT thing is a GOOD DIET. Without it you are wasting your time in the gym and you won't see good gains, if at all. Also, plenty of sleep.
Last edited by Stupendous; 12-10-2004 at 07:43 PM.
so by the way it looks it's better to do different parts on different days. is that right? cus i just do a full body workout every lifting day. so should i be giving myself more tim to recover. yeah i'm trying to eat better right now, and get more sleep. is 7 1/2 hours on weekdays and like 10 hrs on weekends enough. i don't really get as much sleep as i'd like during weekdays because of school.
There are some routines that involve full body workouts. I prefer the split.Originally Posted by wanna be buff
7.5 should be ok. You can't make up for lost sleep (e.g. if you average 5.5hrs M-F you can't make up for it on the weekend by sleeping 12+hrs).