hello all first post, The last 10 days i haven't trained because i am healing my back and arms, and basically resting to start a new routine. In a couple of days I will be pumped and ready to start my regenerating routine. I am just going to lose put on muscle mass and lose bits of extra fat.
Day 1: Chest, tri, shoulder
Bench Press: 4 sets: 10, 8, 6, 6
Dumbbell Press: 3 sets: 8, 8, 8
Dumbbell Incline: 3 sets: 10, 10, 10
Dips: 3 sets: to failure
Rope pushdown: 3 sets: 12, 8, 8
T-bar pushdown: 3 sets: 12, 8, 8
Overhead dumbbell extension: 3 sets: 10,10,10
Machine overhead press: 3 sets: 12, 12, 12
Day 2: Back, Bi
Wide grip pulldown: 3 sets: 12, 10, 8
Machine Row or cable row: 3 sets: 12, 10, 8
1 arm dumbbell row: 3 sets 12, 10, 8
Standing dumbbell curl: 3 sets 10, 9, 8
Cable Curls: 3 sets: 10, 10, 10
Preacher or concentration curls: 3 sets: 12, 10, 8
Day 3: Rest
Day 4: (same as day 1)
Day 5: (same as day 2)
Day 6: legs, shoulders
Lying leg curls: 3 sets: 12, 12, 12
Leg extension: 3 sets: 12, 10, 8
Thigh Abductor: 3 sets: 12, 12, 12
Seated Calf raises: 3 sets: to failure
Over head press: 3 sets: 12, 10 , 8
day 7: repeat
I am going to work my ass of this break and get into top shape, every training day i will also be doing my mini ab routine and maybe 20 minutes of cardio after my workout, except leg day, and critique, recommendations, and support will be awesome!
Last edited by ali23; 12-15-2005 at 12:32 AM.
You are planning on doing way too much volume for your upper body, and almost completely neglecting your lower body, 89 sets upper vs. 12 sets lower. If I were you I'd try out one of these routines:
Also, you probably won't be able to lose any fat while gaining muscle. Learn 2 eat.
Last edited by noahfor123; 12-15-2005 at 01:14 AM.
yeh your right i am doing way more exercises for my upper body. The reason for this is well i am only 15 and am working on physique purposes over leg strength. And my legs are really well developed, i can legpress 400 pounds, i am just trying to tone down my legs (lose the inner thigh and glute fats)
And i really dont like doing much compound moves like squats and deads and really enjoy doing isolation exercises.
Eeeeeeee, you said a bad word!Originally Posted by ali23
..so much volume..
AND you mentioned you were healing on your arms and back?!
.. 9 sets for biceps , and 9 sets for backwork which utilizes your biceps..
and you want to gain muscle and lose fat at the same time
I don't have time. I make time.
well my main goal is to gain more muscle but with my cardio trim down little bits of fat.
Originally Posted by ali23
Diet will have far more effect in trimming fat than cardio.
And you are doing way too many sets overall. You will either burn out or injure yourself. I can promise you if you do that above routine you will not gain, or at least gain very little.
Compound exercises build more muscle than isolation exercises. And much faster too.
There are too many workout days and not enough rest days. BAD idea.
Check out the WWB routines. They will be much better for you in the long run.
Last edited by Songsangnim; 12-15-2005 at 06:14 AM.
everyone's gonna bag on you about the volume. it's one of the patterns we see on this forum. and they'd be right, in my opinion, for a usual routine. but since you're doing this routine for something like two weeks, i don't think it'd be a bad idea to add some extra volume. especially since you'll have more time to rest (no school). make sure you're resting and eating well.
delete this account
No squats+no deads+too many sets=1 **** routine.
for bigger muscles:
1. add deads on your back day
2. take out some biceps sets
3. add squats on leg day
also I would strike some of those triceps exercises, replace them with dumbbell OH press/Arnolds
weight------140 145 150 155 160 165 170 and counting
Bench 225x1 | Squat 325x1 | Deadlift 355x5
Remember - if it were easy then everyone would do it.
wait, what?Originally Posted by ali23
Someone better call the Fireman, Fire, Fa, Fireman, cause that's asking to get flamed.
"And i really dont like doing much compound moves like squats and deads and really enjoy doing isolation exercises."
Translation... I don't like getting big and ripped. I enjoy wasting my time at the gym doing stupid exercises while the people around me who do compound exercises get huge."
you have have alot to learn, i would take a little time and read through the stickies and in general the forums, read up and learnOriginally Posted by ali23
You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro
Spray it with windex greek!-the famous El Pietro
You be quiet or i'll clean and press your narrow francophone self-Callahan
Lift for gains,not glory.Control your ego and the weight
What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield
You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
Hot in terms of both speed and... well new hotness- Stash
bench, squat and deadlift on seperate days with 2 isolation exercises for each. There, I just named something better.
"You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta
Bench, squat, dead, chin and NO other exercises is far better.
wow that was like a pack of wild dogs attacking
if you wanna try out a routine that is very intense i suggest taking a look at FortifiedIron's post on strength/hypertrophy, although it involves no isolation exercises
6'2, 180 lbs
I don't think we can emphasize enough how much you need squats and deads if you want to get big.
No offence, but that routine is pretty bad.
mmm hope we didnt scare him off
I don't have time. I make time.
wow, looks like all you guys are saying the same thing, i greatly appreciate it. I've just never done squats with weights,i can legpress a lot but i never squat. I know this is true but how does squatting lead to more growth through the rest of the body same with deads'?
Originally Posted by ali23
Short and simple version: They work more muscles harder than any other exercise and they release a larger amount of your body's natural growth hormone. These two effects (over time) have a significant effect on your body in terms of growing muscle (assuming that you are eating enough to grow) and getting plenty of rest.
Don't need to work abs everyday. Hell, if you're doing compound movements such as squats, you really don't need to do direct work at all.
I don't like dieting, but I do it anyway. My advice to you would be to get a sane diet and training routine. You'll see a lot more progress than doing 100 sets of whatever exercises you plan on doing to "tone" your muscles. But, really, how long is your winter break? You won't see any real dramatic composition changes in 2-3 weeks (which is how long I usually had off for winter break in college). You should see progress, though.
"I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park
This is one thing that i can never agree on with anybody. I think that heavy core work really helps improve tightness for the squat, thus boosting the load you can handle.Originally Posted by Shao-LiN