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Thread: A Good Weight Lifting Routine

  1. #1
    Wannabebig Member
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    A Good Weight Lifting Routine

    Is this routine a good one? Ive made it up and have just started about summer to lift. Its been working very well for me. Im training to be an outside linebacker. Are there any very effective work outs for a linebacker that are not on this list?

    Monday:

    Bench Press-15 reps/ 5 sets
    Military Bench-15 reps/ 5 sets
    Bicept Curls- 15 reps/ 5 sets
    Sit ups- 30 reps/ 3 sets
    Lateral Pull downs- 15 reps/ 5 sets
    Push ups- 20 pushups
    Dumbbell Shrugs- 40 shrugs
    Rest....Repeat once more

    Tuesday:

    40 yards Dashes/ 5
    Run 1/2 mile
    Run Backwards(40 yards)
    Stair Running (10 times up)
    Jump Rope (10 min)
    Cones
    Pylometrics
    Box jump
    Jump Rope
    Rim jumps

    WEDNESDAY:

    REST

    THURSDAY:

    Bench Press-15 reps/ 5 sets
    Military Bench-15 reps/ 5 sets
    Bicept Curls- 15 reps/ 5 sets
    Sit ups- 30 reps/ 3 sets
    Lateral Pull downs- 15 reps/ 5 sets
    Push ups- 20 pushups
    Dumbbell Shrugs- 40 shrugs
    Rest....Repeat once more

    FRIDAY:

    40 yards Dashes/ 5
    Run 1/2 mile
    Run Backwards(40 yards)
    Stair Running (10 times up)
    Jump Rope (10 min)
    Cones
    Pylometrics
    Box jump
    Jump Rope
    Rim jumps

    SAT:

    REST

    SUN:

    YOGA

  2. #2
    Senior Member McVein's Avatar
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    you have "rest and repeat once more" does that mean all of thm together is one set??....why not rest between each?

    no squats or deadlifts either
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  3. #3
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    rest for about 10 minutes after then repeat upper body again on same day

  4. #4
    As I Am Paul Stagg's Avatar
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    Assuming you want to get bigger and stronger, it's pretty poor.

    Read the articles regarding weight training at wannabebig.com
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  5. #5
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    Not good at all. You need to be doing:

    Dead lifts
    Squats
    Cleans
    Bench
    Rows
    Pullups
    Dips
    SLDL
    ect....big compound movements, 6-15 reps.

  6. #6
    Senior Member beatlesfreak's Avatar
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    To behonest, that's a pretty subpar routine.

    If you want to be a badass football player do a search here for "Bill Starr" or "Rippetoe".

    You need big compound movements in reasonable quantities fueled by plenty of nutritious food and ample rest. For agility and fitness go to crossfit.com and do the workout of the day.

  7. #7
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Try one of these ~>
    WBB Routine #1
    Baby Got Back
    "The only easy day was yesterday."

  8. #8
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    All those reps and sets and you repeat them once more over? Jesus, How much time do you spend at the gym..

  9. #9
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    i wouldnt bother with that routine wbb1 or similar is fine (for muscle gain)
    running skipping etc is fine (for stamina)
    sod all the rope climb run backwards crap

  10. #10
    There are no limits DaoineSidhe's Avatar
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    I'm no expert on lifting, but I'm thinking the OP doing those routines twice is putting himself at risk for overtraining.

    You should give BGB a try; It's really a great routine that will give you results while spending MUCH less time working out.

    Don't forget to keep your tabs on what you're eating and getting lot's of rest!
    Age: 34
    Height: 5'5
    Weight: 195
    Body Fat: 30% (from an online measuring formula)
    Goal: get to 170, be 15% bf or lower, and to eat a healthier diet
    _____________________________
    06/07/07-Cutting

  11. #11
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by DaoineSidhe View Post
    I'm no expert on lifting, but I'm thinking the OP doing those routines twice is putting himself at risk for overtraining.
    LOL... Quite the observation


    My brutal honesty for the day:
    This ranks up there with one of the worse weightlifting routines I've seen posted here.
    That, and the fact that you REPEAT the exact same thing twice in a day!


    Firstly, a football player needs explosiveness. That means low reps with heavy weights. 5 sets of 15 is pretty poor. There are going to be other guys out on the field that are going to destroy you because they are so much stronger than you are.

    As a football player, you want strength!

    Look at a guy like Tiki Barber. Barber was a mediocre running back for his first few years in the NFL. He fumbled a lot too. He changed his routine to high weight, low reps and turned into one of the premiere backs in just one year of training like this. I read an article in ESPN The Magazine about him. You should read this one:
    http://sportsillustrated.cnn.com/200...ut.barber0808/

    With that being said, if a football player could only do one exercise alone, it would be for legs! The legs are what gives you the power to hit, and you want to be a linebacker. You are doing zero strength training for your legs. No, running is not strength training.

    You need to squat bro, or you won't stand a chance.

    Deadlifts are key as well. Deadlift, squat, and bench.

    I would actually recommend WBB1 for you. Yes, there are enough sets and reps in the routine. You go short and heavy and try to up the weight every week. (Remember to warm up adequately)
    If I were playing football though, I'd change something like squats and deadlifts to sets of 3, or maybe even singles. Low reps and very heavy weight. This will help with explosiveness.

    And remember, with all that work you want to eat like crazy. Linebackers need to be big and strong. Eat all you can. You'll be burning a lot of calories with the stamina training you're doing.

    Finally, it's a bicep, not bicept I'd scrap curls. They really won't help you in your goal at all. You'll never hear a football player attribute any of his success to bicep curls.
    Last edited by Chris686; 01-09-2007 at 03:15 PM.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  12. #12
    There are no limits DaoineSidhe's Avatar
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    Quote Originally Posted by Chris686 View Post
    LOL... Quite the observation
    I observed you observing my observation.
    Age: 34
    Height: 5'5
    Weight: 195
    Body Fat: 30% (from an online measuring formula)
    Goal: get to 170, be 15% bf or lower, and to eat a healthier diet
    _____________________________
    06/07/07-Cutting

  13. #13
    Eat Chicken Chris686's Avatar
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    Quote Originally Posted by DaoineSidhe View Post
    I observed you observing my observation.
    I hope I didn't just get owned.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  14. #14
    Kick Boxer Power-House's Avatar
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    Quote Originally Posted by Mackeys View Post
    Not good at all. You need to be doing:

    Dead lifts
    Squats
    Cleans
    Bench
    Rows
    Pullups
    Dips
    SLDL
    ect....big compound movements, 6-15 reps.

    This is right.
    Age:18 Height:5'8 Weight:170lbs.

    Bench 315lbs. 1x Raw
    Dead Lift 365lbs. 1x Raw
    Leg Press 6x 1,140lbs.
    Chin-ups 25 straight

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