Gopro Workouts

Erilaya · 03-06-2003, 07:34 AM

dang its leg day for me too.. gonna have to do it tonight tho.. I am still doing as you instructed O great one... back in the groove this week after my lay me out illness.. phew.. feels good. anyway.. Thanks for all you do and share baby.

Maggie

raider6969 · 03-06-2003, 07:51 AM

gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

Tank316 · 03-06-2003, 08:36 AM

Quote:

Originally posted by raider6969
gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

monday: chest/delts (front/side)/calves
tuesday: lats/rear delt/traps/low back/abs
thursday: quads/hams/calves
friday: bis/tris/forearms/abs..........and it looks like he has taken Wed off. plus the weekend off. this all depends on what your goals are also.

**gopro** · 03-06-2003, 09:06 AM

Quote:

Originally posted by raider6969
gopro, from ur program ,can i do example:

day 1-legs
day 2- chest, delts
day 3- back,arms or
day 4- arms

how r u supposed to train? every other day?

Like Tank said...I take Wed and weekends off from the weights. You can rearrange the bodyparts somewhat if you wish, but it has to make sense for your body and your goals.

raider6969 · 03-06-2003, 11:10 AM

so basically u have
monday- chest and delts
tuesday-lats , rear delts and abs
thursday-legs
friday-arms abs

on your program, i didnt see and excercises for traps or forearms.

**gopro** · 03-06-2003, 04:57 PM

Quote:

Originally posted by raider6969
so basically u have
monday- chest and delts
tuesday-lats , rear delts and abs
thursday-legs
friday-arms abs

on your program, i didnt see and excercises for traps or forearms.

Traps on back day and forearms on arm day.

raider6969 · 03-07-2003, 06:21 AM

which are the excercises for the traps and forearms on ur program?

Tank316 · 03-07-2003, 07:46 PM

Quote:

Originally posted by raider6969
which are the excercises for the traps and forearms on ur program?

deadlifts and dumbell or barbell shrugs for traps.wrist curls/reverse curls for forearms.

**gopro** · 03-08-2003, 12:50 PM

Quote:

Originally posted by raider6969
which are the excercises for the traps and forearms on ur program?

Traps:

power:
-barbell shrugs...3-4 x 6-8

rep range:
-barbell shrugs...1 x 8-10, 1 x 10-12
-dumbell shrug...1 x 10-12, 1 x 12-15

shock:
-superset of CG upright rows/dumbell or machine shrugs...1-2 x 8-10 each

Forearms:

power:
-hammer curls...2-3 x 4-6

rep range:
-wrist curls...2 x 8-10
-reverse curls...1 x 10-12, 1 x 12-15

shock:
-superset...reverse wrist curl/reverse cable curl...1 x 10-12 each
-dropset...wristcurl...1 x 10-12, drop, 6-8

raider6969 · 03-11-2003, 09:02 AM

gopro,most of the exercises u mentioned up above, arent mentioned on the program itself

**gopro** · 03-11-2003, 09:26 AM

Quote:

Originally posted by raider6969
gopro,most of the exercises u mentioned up above, arent mentioned on the program itself

You can add the trap routine to back or delt day and the forearm routine to arm day.

raider6969 · 03-11-2003, 10:42 AM

reverse cable curls, is it like bicep cable curls but reverse grip?

Scotty the Body · 03-11-2003, 10:51 AM

Reverse Cable curls

The target muscle is the Brachioradialis

raider6969 · 03-11-2003, 11:05 AM

in gopros program , is there an ab routine for power,per and shock?

Scotty the Body · 03-11-2003, 11:09 AM

i don't think he's listed one but there is no reason you couldn't come up with one using weight.

raider6969 · 03-11-2003, 11:17 AM

for abs ,we can any any ab routine?

**gopro** · 03-12-2003, 06:18 AM

Quote:

Originally posted by raider6969
for abs ,we can any any ab routine?

For abs you can do something like this:

power:
-weighted pully crunch...3 x 12-15

rep range:
-weighted crunch...2 x 12-15
-hanging leg raise...2 x 15-20

shock:
-superset: 2 x pully crunch/reverse crunch...15-20 reps each

raider6969 · 03-12-2003, 08:09 AM

thanx a lot gp pro.
do u have a calve routine?

raider6969 · 03-12-2003, 08:50 AM

whats a reverse crunch?

**gopro** · 03-14-2003, 07:37 AM

Quote:

Originally posted by raider6969
thanx a lot gp pro.
do u have a calve routine?

POWER:
-LEG PRESS CALF RAISE...4 X 6-8

REP RANGE:
-STANDING CALF RAISE...1 X 8-10, 1 X 10-12
-SEATED RAISE...2 X 12-15

SHOCK:
-SUPERSET: DONKEY CALF RAISE/SEATED RAISE...1-2 X 8-10 EACH
-DROPESET: LEG PRESS RAISE...1 X 10-12 DROP 6-8

A reverse crunch is when you lie on your back, hands at your sides. You then pull your knees in toward your chest and lift the low back slightly with low ab power.

Sacto95827 · 03-14-2003, 09:58 PM

Question...on the CG chin ups, are palms facing toward you or away...thanks!

**gopro** · 03-15-2003, 12:42 PM

For a close grip pullup, for lats, use a v-bar handle that you would use for CG pulldowns. Put over the bar and do your pullups. To train biceps you can have your palms facing you and focus on pulling with your arms and not your lats.

Sacto95827 · 03-15-2003, 05:41 PM

Quote:

Originally posted by gopro
For a close grip pullup, for lats, use a v-bar handle that you would use for CG pulldowns. Put over the bar and do your pullups. To train biceps you can have your palms facing you and focus on pulling with your arms and not your lats.

Thanks Gopro!

**gopro** · 03-16-2003, 10:31 AM

Quote:

Originally posted by Sacto95827
Thanks Gopro!

Welcome...

Rocco32 · 03-18-2003, 07:14 PM

So this looks like a three week program. After the third week do you start back at week 1?

**gopro** · 03-19-2003, 07:53 AM

Quote:

Originally posted by rock4832
So this looks like a three week program. After the third week do you start back at week 1?

Its a 3 week "cyclical" program...you do it for three weeks and keep repeating. I usually recommend 1 full week off after 3 straight cycles though, unless you are very advanced.

Rocco32 · 03-19-2003, 08:59 AM

Thank you for your reply. Do you normally do 2-3 warm-up sets with light weight before hand?

**gopro** · 03-19-2003, 10:52 AM

Quote:

Originally posted by rock4832
Thank you for your reply. Do you normally do 2-3 warm-up sets with light weight before hand?

For the first exercise of a bodypart, yes. However, after that, maybe only 1 warmup just to get my body into the new movement.

raider6969 · 03-28-2003, 09:07 AM

gopro- can we change any of the exercises from ur program, for the simple reason of not liking one?

03-11-2003, 10:51 AM	#103
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Reverse Cable curls The target muscle is the Brachioradialis
	Cool

03-11-2003, 11:09 AM	#105
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	i don't think he's listed one but there is no reason you couldn't come up with one using weight.
	Cool

03-15-2003, 12:42 PM	#112
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,499	For a close grip pullup, for lats, use a v-bar handle that you would use for CG pulldowns. Put over the bar and do your pullups. To train biceps you can have your palms facing you and focus on pulling with your arms and not your lats.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

03-18-2003, 07:14 PM	#115
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	So this looks like a three week program. After the third week do you start back at week 1?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-19-2003, 08:59 AM	#117
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thank you for your reply. Do you normally do 2-3 warm-up sets with light weight before hand?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-06-2003, 07:34 AM	#91
Erilaya Registered User Join Date: Jun 2002 Location: my own lil world Posts: 867	dang its leg day for me too.. gonna have to do it tonight tho.. I am still doing as you instructed O great one... back in the groove this week after my lay me out illness.. phew.. feels good. anyway.. Thanks for all you do and share baby. Maggie

03-06-2003, 07:51 AM	#92
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	gopro, from ur program ,can i do example: day 1-legs day 2- chest, delts day 3- back,arms or day 4- arms how r u supposed to train? every other day?

03-06-2003, 11:10 AM	#95
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	so basically u have monday- chest and delts tuesday-lats , rear delts and abs thursday-legs friday-arms abs on your program, i didnt see and excercises for traps or forearms.

03-07-2003, 06:21 AM	#97
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	which are the excercises for the traps and forearms on ur program?

03-11-2003, 09:02 AM	#100
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	gopro,most of the exercises u mentioned up above, arent mentioned on the program itself

03-11-2003, 10:42 AM	#102
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	reverse cable curls, is it like bicep cable curls but reverse grip?

03-11-2003, 11:05 AM	#104
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	in gopros program , is there an ab routine for power,per and shock?

03-11-2003, 11:17 AM	#106
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	for abs ,we can any any ab routine?

03-12-2003, 08:09 AM	#108
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	thanx a lot gp pro. do u have a calve routine?

03-12-2003, 08:50 AM	#109
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	whats a reverse crunch?

03-14-2003, 09:58 PM	#111
Sacto95827 Registered User Join Date: Feb 2003 Posts: 116 Photos: 2	Question...on the CG chin ups, are palms facing toward you or away...thanks!

03-28-2003, 09:07 AM	#119
raider6969 Registered User Join Date: Jun 2002 Location: montreal Posts: 514	gopro- can we change any of the exercises from ur program, for the simple reason of not liking one?