Workout Tips

[tyman502]

Hey everyone i have been on this board and haven???t received much response so i would greatly appreciate it on this post. I am having trouble going up in weight and i think i hit a plateau in my benching and overall workout. Here is what my current workout is. Any suggestions to change it or modify it in any way to make me stronger i would love. Here is my current workout schedule for Monday???s (upper body and arms)

Mondays(Upper Body and Arms)
Bench 4 sets: first set-132(10 reps)
second set-152(10 reps)
third set-162(8 reps)
Fourth set-172(6 reps)

Incline Bench 4 sets (free weights)
first set-45's (10 reps)
second set-50's(10 reps)
third set-55's(10 reps)
fourth set-60's(8 reps)

Decline Bench 4 sets (usually use a normal flat bar with a decline bench, but sometimes use the machine)
first set-132 (10 reps)
second set-152(10 reps)
third set-162(8 reps)
fourth set-167(6 reps)

Flys(free weights on Monday use machine on Thursday's)
first set-20(10 reps)
second set-25(10 reps)
third set-30(10 reps)
fourth set-30(10 reps)

Flat bar presses(Tricep Pressdown)
first set-100(10 reps)
second set-120(10 reps)
third set-140 (10 reps)
fourth set-160(10 reps)

Lying Tricep Extension
first set-75(10 reps)
second set-80(10 reps)
third set-85(10 reps)
fourth set-90(10 reps)

Bicep Curls(Use variations of bars, free weights, and machines) I am using free weights for my example here.
first set-20's (10 reps)
second set-25's(10 reps)
thirs set-30's (10 reps)
fourth set-30's (10 reps)

Hammer Curls
first set-25's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
fourth set-35's(10 reps)

Runner Curls(dont know the real name kind of like a running motion but with free weights.)
first set-20's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
foruth set-35's(8 reps)

That is it for my Monday workout, i will post my entire week later but i am mainly concenered with my upper body routine as i haven???t been able to gain much ground in the strength part of it for about 2 months. I should note that i do 4 sets of pushups(15) when benching. 4 sets of wide arm pushups with incline bench. 4 sets of decline pushups with decline bench.

Any modification or any suggestions at all would be greatly appreciated and i thank all of you who looked at my post looking foward to some comments.
Tyler.

 

[kenwood]

jesus Christ!! what is that? 2hours worth of exercises? that should be ur entire week workout lol

 

[tyman502]

your right about taking awhile, it takes about 1hr 20min.

 

[kenwood]

chest,triceps,and biceps? ....you should do a push-legs-pull workout

 

[fUnc17]

http://www.ironmagazineforums.com/showthread.php?t=60738

 

[GFR]

Hey everyone i have been on this board and haven???t received much response so i would greatly appreciate it on this post. I am having trouble going up in weight and i think i hit a plateau in my benching and overall workout. Here is what my current workout is. Any suggestions to change it or modify it in any way to make me stronger i would love. Here is my current workout schedule for Monday???s (upper body and arms)

Mondays(Upper Body and Arms)
Bench 4 sets: first set-132(10 reps)
second set-152(10 reps)
third set-162(8 reps)
Fourth set-172(6 reps)

Incline Bench 4 sets (free weights)
first set-45's (10 reps)
second set-50's(10 reps)
third set-55's(10 reps)
fourth set-60's(8 reps)

Decline Bench 4 sets (usually use a normal flat bar with a decline bench, but sometimes use the machine)
first set-132 (10 reps)
second set-152(10 reps)
third set-162(8 reps)
fourth set-167(6 reps)

Flys(free weights on Monday use machine on Thursday's)
first set-20(10 reps)
second set-25(10 reps)
third set-30(10 reps)
fourth set-30(10 reps)

Flat bar presses(Tricep Pressdown)
first set-100(10 reps)
second set-120(10 reps)
third set-140 (10 reps)
fourth set-160(10 reps)

Lying Tricep Extension
first set-75(10 reps)
second set-80(10 reps)
third set-85(10 reps)
fourth set-90(10 reps)

Bicep Curls(Use variations of bars, free weights, and machines) I am using free weights for my example here.
first set-20's (10 reps)
second set-25's(10 reps)
thirs set-30's (10 reps)
fourth set-30's (10 reps)

Hammer Curls
first set-25's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
fourth set-35's(10 reps)

Runner Curls(dont know the real name kind of like a running motion but with free weights.)
first set-20's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
foruth set-35's(8 reps)

That is it for my Monday workout, i will post my entire week later but i am mainly concenered with my upper body routine as i haven???t been able to gain much ground in the strength part of it for about 2 months. I should note that i do 4 sets of pushups(15) when benching. 4 sets of wide arm pushups with incline bench. 4 sets of decline pushups with decline bench.

Any modification or any suggestions at all would be greatly appreciated and i thank all of you who looked at my post looking foward to some comments.
Tyler.

F-

 

[mrmark]

Do you train back or legs?

 

[tyman502]

Foreman Rules, what was that?

 

[fufu]

36 sets in one workout. Wow I think that is a record. Way way way too much volume. Very bad workout.

 

[Tough Old Man]

Hey everyone i have been on this board and haven???t received much response so i would greatly appreciate it on this post. I am having trouble going up in weight and i think i hit a plateau in my benching and overall workout. Here is what my current workout is. Any suggestions to change it or modify it in any way to make me stronger i would love. Here is my current workout schedule for Monday???s (upper body and arms)

Mondays(Upper Body and Arms)
Bench 4 sets: first set-132(10 reps)
second set-152(10 reps)
third set-162(8 reps)
Fourth set-172(6 reps)

Incline Bench 4 sets (free weights)
first set-45's (10 reps)
second set-50's(10 reps)
third set-55's(10 reps)
fourth set-60's(8 reps)

Decline Bench 4 sets (usually use a normal flat bar with a decline bench, but sometimes use the machine)
first set-132 (10 reps)
second set-152(10 reps)
third set-162(8 reps)
fourth set-167(6 reps)

Flys(free weights on Monday use machine on Thursday's)
first set-20(10 reps)
second set-25(10 reps)
third set-30(10 reps)
fourth set-30(10 reps)

Flat bar presses(Tricep Pressdown)
first set-100(10 reps)
second set-120(10 reps)
third set-140 (10 reps)
fourth set-160(10 reps)

Lying Tricep Extension
first set-75(10 reps)
second set-80(10 reps)
third set-85(10 reps)
fourth set-90(10 reps)

Bicep Curls(Use variations of bars, free weights, and machines) I am using free weights for my example here.
first set-20's (10 reps)
second set-25's(10 reps)
thirs set-30's (10 reps)
fourth set-30's (10 reps)

Hammer Curls
first set-25's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
fourth set-35's(10 reps)

Runner Curls(dont know the real name kind of like a running motion but with free weights.)
first set-20's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
foruth set-35's(8 reps)

That is it for my Monday workout, i will post my entire week later but i am mainly concenered with my upper body routine as i haven???t been able to gain much ground in the strength part of it for about 2 months. I should note that i do 4 sets of pushups(15) when benching. 4 sets of wide arm pushups with incline bench. 4 sets of decline pushups with decline bench.

Any modification or any suggestions at all would be greatly appreciated and i thank all of you who looked at my post looking foward to some comments.
Tyler.

Way to much work. Cut it by 70% and you might grow some

 

[TheCurse]

Hit it and quit it. thats way too much. its all about intensity.

 

[GFR]

Foreman Rules, what was that?

The grade I assigned your workout.

 

[mike456]

kenwood your the 1 that had 46set workout and then after you would do a boxxing workout- so i wouldnt be talkin, I told you- you were crazy and you sent me a pm saying anyone can do 46 sets and then hit the bags, but yes that is a horrible workout do a push, legs, pull- push and pull should only have about 15-20 sets each

 

[tyman502]

Tuesday workouts

Hello everyone im back with some good news I read into some of the stuff you guys recommended and looked at P-Phunk???s exercise explanations. I would like to reconstruct my workout so I would like some help. I already posted what I do on Mondays here is what I do on Tuesdays. Take note that this is a back and shoulder workout.

Dumbbell Shoulder Presses
set one-40's(10 reps)
set two-45's(10 reps)
set three-45's(10 reps)
set four-50's(6-8 reps)

Wide Grip Shoulder Presses(machine)
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Dumbbell Lat Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(8 reps)

Dumbbell Front Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(10 reps)

Upright Rows or Shrugs(I will use upright rows as a example)
set one-45(10 reps)
set two-65(10 reps)
set three-75(10 reps)
set four-85(10 reps)

BACK

Behind the neck pull downs and Lat pull downs
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Seated Cable Rows
set one-80(10 reps)
set two-100(10 reps)
set three-110(10 reps)
set four-120(6-8 reps)

Hypers and or Hyper Extensions w/e you want to call it
set one-no weight(15 reps)
set two-no weight(15 reps)
set three-25(15 reps)
set four-25(15 reps)

That is my shoulder and back routine. After giving you guys this information for my Monday and Tuesday routine I would like some ideas on how to change it. Give note that this is a Monday, Tuesday, Thursday, and Friday workout Schedule with Upper body and arms on Monday???s and Thursday???s. While shoulders and back is set aside for Tuesday???s and Friday???s.

I want to give a push and pull routine a try any workout set up would be helpful. I am looking to train on Monday???s(upper), Tuesday???s(,lower), Thursdays(upper), and Friday???s(lower).

I want to workout smarter and not longer. I want to achieve overall strength and still get the stuff I need to get toned. If there is any combination for this please let me know. I am somewhat unfamiliar with a push, pull, and legs workout so any information on that would be appreciated also. Thanks a lot and look foward to responses.

Tyler

 

[Tough Old Man]

kenwood your the 1 that had 46set workout and then after you would do a boxxing workout- so i wouldnt be talkin, I told you- you were crazy and you sent me a pm saying anyone can do 46 sets and then hit the bags, but yes that is a horrible workout do a push, legs, pull- push and pull should only have about 15-20 sets each

Yeah he likes beating up on his 11 year old sister.

 

[tyman502]

Kenwood i do believe is a good contributer to this board, he is cool

 

[myCATpowerlifts]

Dude, stop doing so many sets and exercises.

 

[GFR]

Hello everyone im back with some good news I read into some of the stuff you guys recommended and looked at P-Phunk???s exercise explanations. I would like to reconstruct my workout so I would like some help. I already posted what I do on Mondays here is what I do on Tuesdays. Take note that this is a back and shoulder workout.

Dumbbell Shoulder Presses
set one-40's(10 reps)
set two-45's(10 reps)
set three-45's(10 reps)
set four-50's(6-8 reps)

Wide Grip Shoulder Presses(machine)
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Dumbbell Lat Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(8 reps)

Dumbbell Front Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(10 reps)

Upright Rows or Shrugs(I will use upright rows as a example)
set one-45(10 reps)
set two-65(10 reps)
set three-75(10 reps)
set four-85(10 reps)

BACK

Behind the neck pull downs and Lat pull downs
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Seated Cable Rows
set one-80(10 reps)
set two-100(10 reps)
set three-110(10 reps)
set four-120(6-8 reps)

Hypers and or Hyper Extensions w/e you want to call it
set one-no weight(15 reps)
set two-no weight(15 reps)
set three-25(15 reps)
set four-25(15 reps)

That is my shoulder and back routine. After giving you guys this information for my Monday and Tuesday routine I would like some ideas on how to change it. Give note that this is a Monday, Tuesday, Thursday, and Friday workout Schedule with Upper body and arms on Monday???s and Thursday???s. While shoulders and back is set aside for Tuesday???s and Friday???s.

I want to give a push and pull routine a try any workout set up would be helpful. I am looking to train on Monday???s(upper), Tuesday???s(,lower), Thursdays(upper), and Friday???s(lower).

I want to workout smarter and not longer. I want to achieve overall strength and still get the stuff I need to get toned. If there is any combination for this please let me know. I am somewhat unfamiliar with a push, pull, and legs workout so any information on that would be appreciated also. Thanks a lot and look foward to responses.

Tyler

D-

 

[Skate67]

D-

You're such an asshole man .

Edit: Oh you changed it now? It used to be D. Did you re-evaluate?

 

[GFR]

You're such an asshole man .

Edit: Oh you changed it now? It used to be D. Did you re-evaluate?

Yes, I thought it was two workouts so I gave it a D, then when I realized it was one workout I gave it a D-, the kid has not taken one bit of advice and has not bothered to read the training stickys.