Workout routine (just made!)

Discussion in 'Fitness & Nutrition' started by july23rd1989, Apr 16, 2008.

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  1. july23rd1989

    july23rd1989 Blood for Lube

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    Ok so, Previously I was on a 4 day plan for about a month: Legs, chests, back, shoulders, repeat, no rest days. I was pretty happy with that, though I got thrown on an army course and... haven't been to the gym in 3 weeks.
    I'm finished now, so now I R make myself a new plan, fitting in I have swimming every Saturday for 2 hours as I'm going for my bronze medallion. Also not much time on Tuesdays, so I threw in a rest day.


    -----------------------------
    Monday CHEST

    x1 pushups failure (warm up)
    x3 flat bench press (10 - 8 - 6)
    x2 dips (10 - 8)
    x2 flys (10 - 8)
    x2 Incline press (10 - 8)
    x2 Cable cross overs (12, 10)
    -----------------------------

    tuesday OFF (long work day)

    -----------------------------
    wednesday ARMS
    TRI
    x2 kickbacks (light sets, warm up)
    x2 tricep push downs
    x2 tricep extensions
    x2 skull crushers

    BI
    x1 chin up failure (warm up)
    x2 Preacher curl
    x2 Hammer curl
    x2 single arm dumbbell curl
    -----------------------------------
    Thursday BACK, FOREARM
    back
    x1 Lat pulldown (warm up)

    x3 Pull ups (failure)
    x2 row (machine)
    x2 tbar row
    x2 single arm dumbbell row
    x2 good morning

    Forearm
    x3 wrist curl
    x3 reverse wrist curl
    ------------------------------
    Friday CARDIO, Heavy Abs

    - Run
    --------------------------------------
    Saturday- SHOULDERS (swimming 2hrs)

    x2 One Arm Incline Lateral raise (light, warm up)
    x1 shoulder press (light, machine, warm up)

    x3 shoulder press
    x2 side raise (machine)
    x2 front dumbbell raise
    x2 Cable single arm side raise
    x2 front cable raise

    x2 shrugs
    ------------------------------------
    sunday - LEGS

    5min bike 100 rpm (warm up)
    x2 lunges light
    x2 leg extension light
    x2 back extensions light

    x3 smith machine squat (15 15 15)
    x3lying leg press
    x3 dead lifts

    x3 Lying leg curl
    x3 leg curl

    x2 stand calf raises
    x2 sitting calf raises
    ---------------------------------

    I'll do some light abs everyday, and a heavier ab workout on Fridays. My goals from this plan is weight/strength gains. I'm fairly new to body building (past couple of months), but I think this plan looks good. If anyone has some suggestions/tweaks to it, please throw them out there, thought I don't think I want to change the plan too too much. I'll post my diet plan later on.
     
  2. july23rd1989

    july23rd1989 Blood for Lube

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    I'm going to start the plan this Friday, should have my diet planned out/bought by then. I'll get some before pics ready too, didn't do those last time I went on plan, wish i had.

    STATS:

    November 1st 2007 (and past 4 years)
    Weight: 130lbs
    (height: 6'0)
    (age 18)

    January 1st 2008
    Weight: 150 lbs

    February 1st 2008
    weight: 155 lbs

    Current weight: 149lbs :(
    Job got in the way and my workout plan started slacking, got rid of any possibility that can happen again.

    Also during my last weight gaining attempts, I didn't really have a diet plan. So adding a strict diet with this new plan I'm foreseeing some good gains. Goal is to be 160-170lbs by Jun 1st.
     
  3. PlutoBHG

    PlutoBHG New Member

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    im july 23rd 1984
     
  4. july23rd1989

    july23rd1989 Blood for Lube

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    [FONT=arial,sans-serif][SIZE=-1]I have the exact same birthday(year/date) as Daniel Radcliffe (harry potter :x)... I used it as a pickup line once... it worked[/SIZE][/FONT]
     
    Last edited: Apr 16, 2008
  5. RICK RO$$

    RICK RO$$ Active Member

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    I'm not sure but I think we have a forum for things like this...
     
  6. egxflash

    egxflash Riding on the Midship Express

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    why are you only doing 2 sets for most exercises?


    oh and holy shit, :1989: and youre in the army? im getting old :o
     
  7. snigg

    snigg New Member

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    ditch that routine and get a nice 4 day split. eat 3k calories a day and make sure you get your protein.
     
  8. egxflash

    egxflash Riding on the Midship Express

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    a few that stuck out for me:

    -move your deadlifts to back day.
    -dont do squats on a smith machine...ever.
    -you dont need so many raise exercises for your shoulders..if you want, do some DB lateral raises (diff angles) and throw in upright rows
    -id throw in CG bench for your tris, and can the kickbacks
     
  9. egxflash

    egxflash Riding on the Midship Express

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    :werd:

    check PUREVL's stickied routine. That's a good basis.
     
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