Help with Workout Plan effectiveness [Forum Archive]

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Help with Workout Plan effectiveness

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Posted by: Dean

Hey all,

I am completly new to weight training but have been doing some research. Based on what I've done, I have devised a plan for myself and I was wondering if I could get some pointers on whether or not it will be effective or not. I was told by some people to do the 5x5 method, but I'm not looking to get huge, and have a very bad lower back. I'm just looking to tone up and look good, not like a body builder or anything.

I've build my routine around the Breakdown method and am wondering if it will be effective or if it sounds safe. Here it goes:

Sunday: (30 minute brisk walk prior to lifting)

3 sets each of the below exercises:

Set 1: 8-12 reps at X weight
Set 2: 6-10 reps at X - 25% weight
Set 3: 6-10 reps at X - 50% weight

Upper body:
Dumbell Flys
Dumbell Press
Front Dumbell Press
Push-ups (3 sets of Y w/ 60s rest in between each)

Shoulders:
Front Raise
Side Raise
Alternating Front Raise/press
Reverse Fly

Arms:
Dumbell Curls (traditional)
Dumbell Curls (ski pole style)
Barbell Curls
Twenty Ones
French Press
Kick Backs
Behind head Press

8 Minutes of Abdominal:
45 Seconds crunch
45 seconds Oblique Crunch R
45 Seconds Oblique Crunch L
45 Seconds toe touches
45 Seconds right crunch
45 seconds left crunch
45 Seconds Push Throughs
45 Seconds leg ups
45 Seconds alternating curls
15 Seconds Crunch

Monday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Tuesday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Lifting routine

Wednesday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Thursday:
30 minutes cardio brisk walk / spurts of sprinting

Lifting routine

Friday:
Rest

Saturday:
Rest

Does this sound like a good and effective plan?

Also, if my muscles are still sore to any extent on the next scheduled day that I am to lift, should I skip, or is 24-26 hours enough rest even if I'm still sore afterwards?

Should I do 30 minutes of walking every day even if my leg muscles are sore?

Thanks,

Dean

Posted by: Built

Quote:

Originally Posted by Dean

Hey all,

I am completly new to weight training but have been doing some research. Based on what I've done, I have devised a plan for myself and I was wondering if I could get some pointers on whether or not it will be effective or not. I was told by some people to do the 5x5 method, but I'm not looking to get huge, and have a very bad lower back. I'm just looking to tone up and look good, not like a body builder or anything.

Hi there. Good thing you don't want to get huge. You can't.

Seriously, even if you wanted to, getting huge is a very deliberate effort, and it does NOT happen by itself. You really, REALLY have to… eat. Size comes from food, not training. The training just tells the food where to go.

Quote:

Originally Posted by Dean

I've build my routine around the Breakdown method and am wondering if it will be effective or if it sounds safe. Here it goes:

Sunday: (30 minute brisk walk prior to lifting)

Bad idea. Do it after.

Quote:

Originally Posted by Dean

3 sets each of the below exercises:

Set 1: 8-12 reps at X weight
Set 2: 6-10 reps at X - 25% weight
Set 3: 6-10 reps at X - 50% weight

I have no idea why you'd lift lighter and lighter weight than you can.

Quote:

Originally Posted by Dean

Upper body:
Dumbell Flys
Dumbell Press
Front Dumbell Press
Push-ups (3 sets of Y w/ 60s rest in between each)

Shoulders:
Front Raise
Side Raise
Alternating Front Raise/press
Reverse Fly

Arms:
Dumbell Curls (traditional)
Dumbell Curls (ski pole style)
Barbell Curls
Twenty Ones
French Press
Kick Backs

No man should do kickbacks. It's embarassing enough when I see women doing them.

Quote:

Originally Posted by Dean

Behind head Press

8 Minutes of Abdominal:
45 Seconds crunch
45 seconds Oblique Crunch R
45 Seconds Oblique Crunch L
45 Seconds toe touches
45 Seconds right crunch
45 seconds left crunch
45 Seconds Push Throughs
45 Seconds leg ups
45 Seconds alternating curls
15 Seconds Crunch

Monday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Tuesday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Lifting routine

Wednesday:
30 minutes of cardio via Brisk walk / Spurts of sprinting

Thursday:
30 minutes cardio brisk walk / spurts of sprinting

Lifting routine

Friday:
Rest

Saturday:
Rest

Does this sound like a good and effective plan?

Also, if my muscles are still sore to any extent on the next scheduled day that I am to lift, should I skip, or is 24-26 hours enough rest even if I'm still sore afterwards?

Should I do 30 minutes of walking every day even if my leg muscles are sore?

Thanks,

Dean

Do not use this plan. Please.

Read the stickies, read my blog, learn to squat, deadlift, chin… and work on your diet, k?

Posted by: natural^

On your abdominal plan, i would not focus on that really at all. You will gain solid abs by what you eat and how well your diet is. Crunches and all that R oblique stuff should be the last thing you do to work abs. For defined, solid abs, diet is the main key. and read up on builts blog, she also has others for dieting info and whatnot, very helpful.

Posted by: Dean

Yeah the problem with Deadlift and Squats is that I have a bad lower back.

Posted by: Built

Quote:

Originally Posted by Dean

The reason why I have a bad lower back that never gets strong is that I don't do movements that build it up, like squats and deadlifts.

-Fixed.

Posted by: Chickenlegs

Quote:
Originally Posted by Dean View Post
The reason why I have a bad lower back that never gets strong is that I don't do movements that build it up, like squats and deadlifts.

Quote:

Originally Posted by Built

-Fixed.

While this isn't the case for every bad back, it definitely was the problem with mine.

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