Comment on my workout plan

Discussion in 'Fitness & Nutrition' started by theaznfunk, Jun 19, 2007.

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  1. theaznfunk

    theaznfunk B-boy fanatic

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    Hello people. I'd like to bulk up so I've been starting to implement a full body workout 3x a week. It looks something like:
    Day 1
    3x5 Above knee snatches (this has really helped my explosiveness)
    3x10 Wide dips
    3x pullups to failure
    3x5 Squats
    3x16 hanging arm leg lifts (abs)

    Day 2
    3x5 bench press
    3x5 cable pulls for back
    1x50 quarter squats (this is also for explosiveness for basketball, where I put about 60% of my regular 5 reps max and instead of going parallel I go about half of the way to parallel)
    3x5 bicep curls
    3x16 abs

    Day 3
    3x5 Deadlift
    3x5 overhead press (machine or dumbells)
    3x5 face pulls
    3x5 tricep pulldowns
    3x16 abs

    On off days if I have time I'll do some cardio (usually basketball, sometimes breakdancing if I'm not too tired). Any tips/comments?
     
  2. Sgt. Dignam

    Sgt. Dignam Guest

    hows the intensity?
     
  3. MaineSucks

    MaineSucks OT Supporter

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    doesn't look half bad, actually
     
  4. lawrencel715

    lawrencel715 New Member

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    i might be wrong, but your bicep curls and tricep pulldowns should probably be in the 8-12 rep range. i think in these iso exercises you don't want to go too low on reps, contrary to compounds.

    maybe throw in some calf raises on day 1 - i figure that's a lil important in bball.
     
  5. turbage

    turbage New Member

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    :mamoru:
     
  6. theaznfunk

    theaznfunk B-boy fanatic

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    I try to go as heavy as I can. I'm a scrawny bum right now though so hopefully I can get bigger.
     
  7. theaznfunk

    theaznfunk B-boy fanatic

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    Oh really? I didn't know that about iso exercises... I guess I'll lower the weight a bit and go up to 3x8s or 3x10s
     
  8. FrankieSixxxgun

    FrankieSixxxgun New Member

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    Well, what are your goals? I've always been a fan of working select muscles groups with high intensity and not full body workouts, but I am also after size.
     
  9. lawrencel715

    lawrencel715 New Member

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    might want one of the more experienced lifters here to confirm this. i mean from what i've read, if you're going for strength, you want to go high sets and low reps on deadlifts, bench, and squats. lower sets and higher reps for isos like curls and triceps work. this isn't set in stone of course. but i think the concept is that you're already exerting a lot of your energy on the compounds first thing in your routine. isos usually get hit in the end, and you go higher reps to better stimulate the muscles, since you probably can't do many low reps by the end. again, i might be wrong.
     
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