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Thread: Workout Regimen for those interested

  1. #1
    Wannabebig Member
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    Workout Regimen for those interested

    Workout 1

    Mon

    Dumbbell Press
    Dumbbell Row
    Incline Dumbbell Press
    Supinated-Grip Strength Bar Row
    Cable Cross-Overs
    Bent-Over Rear Deltoid Raises
    Lat Pulldowns

    Tues

    Machine Twists
    Dumbbell Shoulder Press
    Dumbbell Front Raises
    Dumbbell Side Raises
    Close-Grip Upright Row
    Back Hyperextensions


    Thurs

    Stability Ball Crunches
    60 Incline Dumbbell Hammer Curls
    Triceps Kickbacks
    Standing Ezbar Curls
    Close-Grip Smith Press
    Reverse-Grip Cable Curls
    Triceps Pushdowns (V-Bar or Rope)

    Fri

    Knee Raises
    (Reverse) Dumbbell Lunges
    Stiff-Legged Deadlifts
    Leg Press
    Calf Raises
    Leg Curls

    Workout 2

    Mon

    Stability Ball Crunches
    Squats
    Good Morning
    Deadlifts
    Calf Raises
    Seated Leg Curls

    Tues

    Barbell Press
    Barbell Incline Press
    Barbell Decline Press
    Dumbbell Fly

    Wed

    Leg Raises
    Reverse-Grip Strength Bar Rows
    Bent-Over Rear Deltoid Raises
    Lat Pulldowns
    Seated Cable Row

    Thurs

    Dumbbell Shoulder Press
    Dumbbell Anterior Deltoid Raises
    Dumbbell Side Deltoid Raises
    Dumbbell Shrugs
    Strength Bar Upright Row


    Fri

    Decline Situps
    60 Incline Dumbbell Curls
    One-Arm Pronated Curls
    Standing Alternating Hammer Curls
    One-Arm Overhead Cable Extensions
    Wide/Narrow-Grip Cable Curls Superset
    Triceps Pushdowns

    Do 12 weeks of each workout. The first 6 weeks of workout 1 do 3 sets of 10 to 12 reps of everything, the last 6 weeks do 3 sets of 7,5,3. The first 6 weeks of workout 2 do 3 sets of 8 to 10 and the last 6 weeks do 4 sets of 5. After the 6 months are over you will see some nice gains. It's a nice balanced workout, and you do not have to worry about overtraining. Workouts are 60 minutes or less. As long as you eat well, results are going to happen.
    Last edited by Shaolin Temple; 02-08-2005 at 09:29 AM.

  2. #2
    Senior Member Vapour Trails's Avatar
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    The order of excercises in those workouts makes little sense.
    That's a picture of Scarlett Johansson.

  3. #3
    Senior Member
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    That's fine if you could remove your shoulders, train them as one, then sew them back on after your workout. The same situation applies to almost all of your workout.
    Rowing motions involve a great deal of delt assistance. Training shoulders the next day with many different exersizes is crazy. Look at the workout.

    *Monday*
    Bench press-delts, chest, tris, abs, back
    Incline press-delts, chest, tris, abs, back
    Rows-delts, back, biceps,

    *Tuesday*
    4 more delt exersizes performed after a recovery period that lasted less than 48 hours.


    *Thursday*
    You could trade those 3 tricep exersizes for dips and see better results, plus...KICKBACKS?
    3 different bicep exersizes. Please explain to me why you need 3 different bicep exersizes.

    Lets move on to "WORKOUT 2"

    *Monday*
    Starting off with crunches.
    Doing deadlifts as the 4th exersize of your workout (deadlifts require and consume great amounts of energy).
    Why leg curls?


    *Tuesday*
    All 3 of the major, unilateral presses are to be performed in this single workout. Why?

    *Wednesday*
    Same pounding of the shoulders on consecutive days. This is could lead to overtraining, burnout, or even worse, injury.

    *Friday*
    Barbell rows and chins for biceps (my suggestion).

  4. #4
    Go Heels! MixmasterNash's Avatar
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    Those are fantastically horrible workouts, for many dozens of reasons. I challenge anyone to post a worse workout, yet one that take so much time to think of.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  5. #5
    Senior Member Canadian Crippler's Avatar
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    Squats, deadlifts, and GMs on the same day... that would be brutal haha.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

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