If im Working Out 4 days a week...

Discussion in 'Fitness & Nutrition' started by zlatic, Oct 4, 2008.

Thread Status:
Not open for further replies.
  1. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    What muscle groups should I hit on what days. Right now im doing:

    M - Chest
    T - Back / Shoulders
    W - Rest
    Th - Bis / Tris
    F - Legs

    any suggestions on switching it up?

    Edit: Im doing 5 sets of 5 for each main muscle exercise
     
  2. LBSOHK

    LBSOHK do ya ?

    Joined:
    Sep 8, 2004
    Messages:
    3,791
    Likes Received:
    0
    Location:
    Queens/NYC/Harris
    I dont know , i was thinking something like this but im not an expert :dunno: :

    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

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.
     
  3. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    i already saw this in the sticky, im not trying to be a bodybuilder, i play soccer
     
  4. LBSOHK

    LBSOHK do ya ?

    Joined:
    Sep 8, 2004
    Messages:
    3,791
    Likes Received:
    0
    Location:
    Queens/NYC/Harris
    :wavey: I also play soccer , dont worry you wont get huge very fast
     
  5. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    i fucked up my foot bad last night at futsal, i went to volley the ball and blasted some kid in his knee with the top bone of my foot. ive been icing and taking painkillers but it still hurts to walk on it. how long do you think before full recovery?
     
  6. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    Doesn't matter if you're not trying to be a bodybuilder. Don't worry, the program above won't accidently turn you into one.

    Just move your leg day to a day furthest away from your practice so one won't affect the other.
     
  7. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    i have practice weds / friday, and games on sunday. so the monday leg day probably wont work. but who knows what my schedule is gonna be like with this new injury. thx for the advice tho
     
  8. LBSOHK

    LBSOHK do ya ?

    Joined:
    Sep 8, 2004
    Messages:
    3,791
    Likes Received:
    0
    Location:
    Queens/NYC/Harris
    im in the same boat , i have practices tue and thu and games on sunday..
    if you want to fully recover I would take a break for awhile, I didnt and my foot constantly hurts
     
  9. Uglybob69

    Uglybob69 I miss beer.

    Joined:
    Sep 17, 2006
    Messages:
    9,032
    Likes Received:
    0
    Location:
    Cincinnati, OH
    you'd think an athlete would know more about their body
     
  10. NUDES

    NUDES New Member

    Joined:
    May 19, 2007
    Messages:
    15,195
    Likes Received:
    0
    yeah but a soccer player doing a bodybuilding routine is probably not the best idea. he's an athlete, why would he train with a bodypart split with leg extentions and such?

    OP needs to do some research and learn about weight training for athletes instead of taking the latest Flex Muscle magazine workout and using that.
     
  11. Ribbie

    Ribbie OT Supporter

    Joined:
    Sep 12, 2004
    Messages:
    81,801
    Likes Received:
    20
    Location:
    204
    that friday work out would take like 2 hours
     
  12. Memor

    Memor Active Member

    Joined:
    Jun 22, 2006
    Messages:
    73,022
    Likes Received:
    0
    Location:
    NYC
    nope
     
  13. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    exactly. isolation exercises such as the ones he posted are pointless for soccer players. soccer needs running, core, and legs. the only reason im working out upper body is for the females
     
  14. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    depends on you. If I do upper body two days in a row my elbows start to hurt.


    when I did pur's I did it like this (usually):

    day 1: chest
    day 2: legs
    day 3: off
    day 4: back
    day 5: rest
    day 6: shoulders/arms
     
  15. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    He was already planning to do a bodypart split in the first post. I garnered that he was just a gym rat that also plays soccer on the side. He could read up on Baggett's programs... like an upper/ lower split or DeFranco's West Side version... with only one lower body day so as to accomodate practice.
     
  16. timberwolf

    timberwolf New Member

    Joined:
    Jan 30, 2004
    Messages:
    19,974
    Likes Received:
    0
    Location:
    Toronto
    And with that... I'll say...good luck.
     
  17. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    http://www.elitefts.com/ws4sb/WS4SB.pdf

    Joe DeFranco trains athletes for a living and this is the routine he puts a lot of them on. Try it out. I'm doing it right now and I enjoy it... allows me to bust my ass and go heavy but keeps some interesting shit in there too like jumping and higher rep stuff so my joints don't feel like crap all the time.
     
  18. zlatic

    zlatic New Member

    Joined:
    Sep 4, 2003
    Messages:
    5,765
    Likes Received:
    0
    Location:
    Mallorca, Spain
    you probably took that the wrong way. im very serious about my lifting, and havent missed a workout day since the summer. however, im a soccer play and isolation workouts arent really necessary/effective for my sport. Im doing upper body more for the chest/arms just to look better when i go out. My bad if you took that as a "pretty boy" comment.
     
  19. Canuckistan

    Canuckistan New Member

    Joined:
    Jun 16, 2004
    Messages:
    6,200
    Likes Received:
    0
    Location:
    Vancouver
    1:30 and i've added a couple to it even
     
Thread Status:
Not open for further replies.

Share This Page