ok soi decided to join the Y with my friend. i used to lift but then quit for a while during cc season and just now started up again. tomorrow will begin my second week of lifting. i'm just trying to get in shape for CC, and gain some strength. don't care about size, but if i get some whatever, if not that's cool too. so anyway i was thinkign about just rocking the wanna be big routine #1 which is the following.
but i was wondering if for what i'm trainign for i should use the same number of reps and whatnot, and if since i'm basically a beginner since i'm just coming back from a while if i should be resting each body part a full week before working it out again. cus you know those noob gains, sometimes you don't need to rest it that long.
i must say it feels good to work out again.
i'm also going to be running 30 minutes 5-6 days a week, because my CC coach told me to start now.
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Day 7 : OFF
Hey man if you are in Cross Country then stick to the basics. Like heavy compound movements deadlifts, squats, presses etc. if you want faster then deadlift. RDL and SLDL will help out that speed and explosiveness. But don't go crazy with all kinds of sets and stuff cuz you will wear yourself out for the running that you are doing. You can do all that stuff after the season.
The difference between the freaks and the flock is the ****ing fork!
You wanna gain weight? Then it's time to squat!