Critique my workout plan

Discussion in 'Fitness & Nutrition' started by Contemptor, Jul 16, 2007.

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  1. Contemptor

    Contemptor OT Supporter

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    Don't make fun of me, I'm only 5'5 and about 140... and I've gained at least 7 pounds this past month. Only really worked out in a gym for about a month maybe a little more. I did curls and pushups and stuff since January and cardio occasionally, but not much. I'm just now trying to get started.

    For reference, I just got 135 on bench today. Not maxing, and I do other reps first of lower weights. But when I started a month ago I could only get 115 for a couple weeks, so I'm improving.

    I make it to the gym about 3 times a week... my work schedule is pretty random so I'm not really set in stone. Here's what I'm trying to do...

    Day 1:
    Warmup cardio for 5 minutes or so
    Bench, Abs, Incline, Abs, Decline, Abs, Triceps (either tricep machine or the tricep cable pulldown machine... whatever). Sometimes I do db press. Then to end I do a ton of reps on the bench machine at low weight.

    Day 2:
    Warmup cardio
    Warmup curls, back pulldown machine w/ biceps secondary (don't remember name of machine), maybe some pullups, more curls. This is the day I really don't know as much what I should do. Sometimes if I only do 2x a week I combine day 1/day 2. I need more back exercises I know...

    Day 3:
    Warmup cardio
    Squats, machine I do calves on, leg press, then the machine that you lay on your stomach and pull a bar thing back towards you with your legs

    I like my first day routine, but not my second day really. Any advice would be great!
     
  2. TZ

    TZ Banned

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  3. RalphL

    RalphL Active Member

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    You don't do a whole lot on leg day.
    have you tried the routine that is stickied at the top? I've had good results with it.
    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri
     
  4. Contemptor

    Contemptor OT Supporter

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    I should have stated that, but I really don't want to be a bodybuilder. I want to get in good shape, have a good looking body, and be fairly strong. Not huge. I really can only devote maybe 2 hours max when I go to the gym, and 3 days a week max.
     
  5. Contemptor

    Contemptor OT Supporter

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    I really can't fit in 4 days a week as my schedule is now
     
  6. Contemptor

    Contemptor OT Supporter

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    By the way, most of the time with my reps on everything besides abs I'm doing sets of 5-3-1, with the last set of 1 being about all I could handle. Sometimes I do 10-8-6 with slightly lower weights... which is best for me at this point do you think?
     
  7. TZ

    TZ Banned

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    ya, the first link fits your description
     
  8. Contemptor

    Contemptor OT Supporter

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    Looks pretty good, I might try starting that next week. I workout with my younger brother most the time.. he's a bit stronger, 230 bench max and he's 6'2 :o. Will see what he thinks as well. Only thing I'm not sure about are the powercleans.. do you think they're worth it or should I substitute for something else? I've never actually done them because my brother told me he felt they were more for form and less help for the actual workout/building muscle than doing other things.
     
  9. TZ

    TZ Banned

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    Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness.
     
  10. Contemptor

    Contemptor OT Supporter

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    Right now there's no deadlift bar at my gym :/. It's a small gym that's cheap as heck that I'm using till I go back to school and use that gym.
     
  11. TZ

    TZ Banned

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    all you need is a standard 45# olympic bar

    same one as bench press or squat
     
  12. Contemptor

    Contemptor OT Supporter

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    Really? I honestly don't know much but what my I've learned here some and what my brother does. He said when he DLed at his schools gym they had a bar that went out around your legs or something
     
  13. Contemptor

    Contemptor OT Supporter

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    [​IMG]

    Something like that I guess
     
  14. TZ

    TZ Banned

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    thats a trap bar deadlift

    you can do those or barbell deadlifts
    [​IMG]
     
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