My Training Plan

Skyliner · 05-11-2001, 10:46 PM

MONDAY

- Cardio
- Abs

TUESDAY

- Triceps
- Chest

WENDESADY

- Biceps
- Back

THURSDAY

- Cardio
- Abs

FRIDAY

- Triceps
- Legs

SATURDAY

- Chest
- Biceps

Cardio: 25 Minutes Jog

Abs: Decline Sit-ups (4 x 25), Typical Crunches (4 x 25), Hanging Knee Tucks (but on Pull Up bar) (4x 20), Knee Bend on Bench for Oblique (4 x 15), Reverse Crunches (4 x 20), Leg Raises on Decline Bench (4 x 20)

Triceps: Rope Extensions (5 x 12), Cable Push Downs (5 x 12), Bench Dips (5 x 25), Dumbell Kickbacks (4 x 15), Close Grip Bench Press (4 x 15)

Chest: Machine Chest Press (4 x 15), Bench Press (5 x 12), Incline Bench Press (3 x 10), Free Weights Bench Press (3 x 12), Incline Free Weights Bench Press (3 x 12), Cable Cross Over (5 x 12), Peck Dec Flyes (4 x 12)

Biceps: Concentration Curls (3 x 20), Standing Barbell Curls (3 x 12), Standing Alternate Dumbell Curls (5 x 12), Seated Hammer Curls (4 x 12), Cable Curls (4 x 15)

Legs: Dumbell Squats (4 x 12), Leg Extensions (4 x 15), Smith Machine Squats (3 x 15), Standing Calf Raises (4 x 25)

Back: Wide Grip Behind Neck Pulldowns (4 x 12), Seated Cable Rows (3 x 15), Machine Seated Rows (4 x 15), Hyperextensions LV 3 (4 x 12)

How is it?

------------------
I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

Skyliner · 05-12-2001, 03:01 AM

Thanks for your frank opinion

I'm 5 ft 8, and weight 123 lbs. My goal is to hit a 6 pack, gain more muscle mass, esp. in chest and arms. I'm using Creatine and Protein Whey Shakes as supplements.

I'd took a while making this plan, and was thinking that after training one department (like let's say Chest), than I just need 2-3 days rest and it'll be sufficent for it to grow. However, while I'm resting my chest, I shall train other departments (BTW, is that ok?)

It would be great if you can help me modify and make a new plan. What I prefer is a plan that can let me train more on my arms, chest and abs (esp. abs), and perferably abs and Cardio alone w/o any other training that will affect it.

Cause in my Cardio/abs days, I wanna have an empty stomach so it can be more effective, but for my Chest/Arms training days, I wanna eat something 1 hour before the workout, and have some high protein meals AFTER that.

Thanks!

------------------
I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

Scotty the Body · 05-12-2001, 07:29 AM

Sorry, I'm not gonna plan your whole routine for you but I can give you some tips:

1. Use 2-3 diffrent exercises on small muscles like arms and 3 on larger (chest).

2. If you want to build mass, you realy need to keep your rep range at 4-6, 8 at the most and keep your sets at 2 to 3 sets.

3. Once you have good form, use a HEAVY weight, if you feel like you can work chest 2 days after, then your not working hard enough.

4. LEARN HOW TO DEADLIFT, I see you'r doing squats and thats good BUT you realy should be deadlifting, it will put mass on your hole body "trust me".

5. You should realy have a rest day in the middle somewhere, you could do cardio on that day, it'll give your body a chance to heal. Many exercises use more than one muscle so even tough you may think your working your arms only one day, they actualy get worked on Chest, Back, and shoulder days.

You don't need to scrap your whole routine, just do some mods to it, your exercises are good and you have the right combos of muscles to work together.

------------------
Just another day in the gutter

Skyliner · 05-12-2001, 08:15 AM

Hmmm, but can my body heal up if I do Cardio and Abs on Monday and Thursay (meaning twice a week)?

Also, our body is also healing when we're not working out, so for example I work out my chest on Monday nd train my biceps on Tuesday. I'm training on both days, but in different departments. So will the training of another department prevent the previous muscle from healing and growing?

------------------
I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

Charger · 05-12-2001, 04:55 PM

I am going to disagree with Hulk and Scott, IF, if you are young and if you haven't been training for very long. If this is true then I don't see anything wrong with your routine with the exeption of doing cardio. Cut the cardio completely out of your routine and just do abs on those days and go for it.
Now, if you have been training for a year or more then you are probably over doing it. Until you start playing with the heavy weights you can get away with training this much,especially if you are young(faster recovery)
I DO agree with Scott when he says use, practice good form and DO NOT be concerned with lifting heavy yet. Also definitly work in deads. If I could only chose and do 3 exercises it would be squats, deads, and bench press.

Large And In Charge · 05-13-2001, 06:08 AM

Scotty gave you some great tips but I also agree with Charger. The amount of times that you can hit a muscle group in a week depends on 1. how old you are, 2 how much lifting experience you have, and 3. how fast your muscles recover! I know people that recover pretty quickly no matter how hard they train so they can get away with hitting a muscle more than once a week. On the other hand, I also know people that don't recover as fast! This is because we are all a little different to a certain extent and regardless of what others may say, nothing is set in stone.

I do think that you should completely cut out the cardio because it will hinder your gains but if you do this then you also need to pay close attention to your diet more so!

All your program needs bro, if anything, is some modifications. I say if anything because maybe this program will work for you. Who am I or anybody else to say if it will work for you or not because we don't know how your body will react.

Try the program as is and if it doesn't seem to work, just let us know. Or, since you will most likely get different view points and Hulk loves to confuse people lol, you can contact me privately and I'll see what I can do. There are quite a few members on the board that have done this and, regardless of what Hulk and Burger King says, they are making great progress in their workouts whether it be putting size on, gaining strength, or trimming down. And I will be happy to help you out too. I say this because you will run across all kinds of people that will claim to know what they're talking about and, in the process, get a person's hopes up. But results speak volumes! Good luck

------------------
If you build it they will come

Charger · 05-13-2001, 07:05 AM

Skyliner, maybe you already have but if it were me Iwould take Large up on his offer! Nice to have a moderator that is willing to be open minded and this willing to help someone! Got to love this forum!

Skyliner · 05-13-2001, 07:10 AM

Yup, that's why I love this place too Charger

Thanks Large And In Charge, I'll first stick with my new training plan, and if it doesn't work (even though I hope not), than I'll ask you guys for help in making a even better training plan. Thanks again!

------------------
I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

**Prince** · 05-13-2001, 08:01 AM

The volume in his work-out is a bit high, but we're missing some important information: what is his goal?

1.) Remove triceps from your leg day, that makes no sense.

2.) Add at least one rest day, preferably betweeen tuesday & wednesday.

3.) Drop the chest/biceps work-out on saturday.

4.) Your sets/reps are high, but without knowing your goals, I can't really comment.

5.) I will assume you really don't use 5 different exercises in one biceps or triceps work-out session!

If you do, that is way too many. That remains true for every muscle group!

------------------
Just because the majority believes it, does not make it true!

wanablifter · 08-03-2002, 11:30 AM

im 17 and dont know much but it looks like a good plan to me lol

Skyliner · 08-03-2002, 06:02 PM

Quote:

Originally posted by wanablifter
im 17 and dont know much but it looks like a good plan to me lol

You actually revived a 1 year+ thread, and BOY! I actually did THIS kinda routine back than? Ouch...

arbntmare · 08-03-2002, 10:09 PM

skyliner just wondering what did u end up doing and how big are you now?? just seeing results ...

Skyliner · 08-03-2002, 10:58 PM

Quote:

Originally posted by arbntmare
skyliner just wondering what did u end up doing and how big are you now?? just seeing results ...

My current split is Mon: Chest (7 sets)/Back (8-10 sets), Wed: Legs (15 sets), Fri: Delts/Arms (15 sets).

If I remember correctly I weighed about 125 lbs back than. Currently I'm about 160 lbs (72.5kg) at a lower BF. Not too bad of a progress, but still can do better.

arbntmare · 08-04-2002, 12:21 AM

not bad of an improvement.. me on the other hand still weight the same as last year hehe... but id ont' want to gain weight.. been losing bf tho...

05-11-2001, 10:46 PM	#1
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	My Training Plan MONDAY - Cardio - Abs TUESDAY - Triceps - Chest WENDESADY - Biceps - Back THURSDAY - Cardio - Abs FRIDAY - Triceps - Legs SATURDAY - Chest - Biceps Cardio: 25 Minutes Jog Abs: Decline Sit-ups (4 x 25), Typical Crunches (4 x 25), Hanging Knee Tucks (but on Pull Up bar) (4x 20), Knee Bend on Bench for Oblique (4 x 15), Reverse Crunches (4 x 20), Leg Raises on Decline Bench (4 x 20) Triceps: Rope Extensions (5 x 12), Cable Push Downs (5 x 12), Bench Dips (5 x 25), Dumbell Kickbacks (4 x 15), Close Grip Bench Press (4 x 15) Chest: Machine Chest Press (4 x 15), Bench Press (5 x 12), Incline Bench Press (3 x 10), Free Weights Bench Press (3 x 12), Incline Free Weights Bench Press (3 x 12), Cable Cross Over (5 x 12), Peck Dec Flyes (4 x 12) Biceps: Concentration Curls (3 x 20), Standing Barbell Curls (3 x 12), Standing Alternate Dumbell Curls (5 x 12), Seated Hammer Curls (4 x 12), Cable Curls (4 x 15) Legs: Dumbell Squats (4 x 12), Leg Extensions (4 x 15), Smith Machine Squats (3 x 15), Standing Calf Raises (4 x 25) Back: Wide Grip Behind Neck Pulldowns (4 x 12), Seated Cable Rows (3 x 15), Machine Seated Rows (4 x 15), Hyperextensions LV 3 (4 x 12) How is it? ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

08-03-2002, 10:09 PM	#12
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	skyliner just wondering what did u end up doing and how big are you now?? just seeing results ...
	No Pain, No Gain

08-04-2002, 12:21 AM	#14
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	not bad of an improvement.. me on the other hand still weight the same as last year hehe... but id ont' want to gain weight.. been losing bf tho...
	No Pain, No Gain

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05-12-2001, 03:01 AM	#2
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	Thanks for your frank opinion I'm 5 ft 8, and weight 123 lbs. My goal is to hit a 6 pack, gain more muscle mass, esp. in chest and arms. I'm using Creatine and Protein Whey Shakes as supplements. I'd took a while making this plan, and was thinking that after training one department (like let's say Chest), than I just need 2-3 days rest and it'll be sufficent for it to grow. However, while I'm resting my chest, I shall train other departments (BTW, is that ok?) It would be great if you can help me modify and make a new plan. What I prefer is a plan that can let me train more on my arms, chest and abs (esp. abs), and perferably abs and Cardio alone w/o any other training that will affect it. Cause in my Cardio/abs days, I wanna have an empty stomach so it can be more effective, but for my Chest/Arms training days, I wanna eat something 1 hour before the workout, and have some high protein meals AFTER that. Thanks! ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

05-12-2001, 07:29 AM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Sorry, I'm not gonna plan your whole routine for you but I can give you some tips: 1. Use 2-3 diffrent exercises on small muscles like arms and 3 on larger (chest). 2. If you want to build mass, you realy need to keep your rep range at 4-6, 8 at the most and keep your sets at 2 to 3 sets. 3. Once you have good form, use a HEAVY weight, if you feel like you can work chest 2 days after, then your not working hard enough. 4. LEARN HOW TO DEADLIFT, I see you'r doing squats and thats good BUT you realy should be deadlifting, it will put mass on your hole body "trust me". 5. You should realy have a rest day in the middle somewhere, you could do cardio on that day, it'll give your body a chance to heal. Many exercises use more than one muscle so even tough you may think your working your arms only one day, they actualy get worked on Chest, Back, and shoulder days. You don't need to scrap your whole routine, just do some mods to it, your exercises are good and you have the right combos of muscles to work together. ------------------ Just another day in the gutter

05-12-2001, 08:15 AM	#4
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	Hmmm, but can my body heal up if I do Cardio and Abs on Monday and Thursay (meaning twice a week)? Also, our body is also healing when we're not working out, so for example I work out my chest on Monday nd train my biceps on Tuesday. I'm training on both days, but in different departments. So will the training of another department prevent the previous muscle from healing and growing? ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

05-12-2001, 04:55 PM	#5
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I am going to disagree with Hulk and Scott, IF, if you are young and if you haven't been training for very long. If this is true then I don't see anything wrong with your routine with the exeption of doing cardio. Cut the cardio completely out of your routine and just do abs on those days and go for it. Now, if you have been training for a year or more then you are probably over doing it. Until you start playing with the heavy weights you can get away with training this much,especially if you are young(faster recovery) I DO agree with Scott when he says use, practice good form and DO NOT be concerned with lifting heavy yet. Also definitly work in deads. If I could only chose and do 3 exercises it would be squats, deads, and bench press.

05-13-2001, 06:08 AM	#6
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Scotty gave you some great tips but I also agree with Charger. The amount of times that you can hit a muscle group in a week depends on 1. how old you are, 2 how much lifting experience you have, and 3. how fast your muscles recover! I know people that recover pretty quickly no matter how hard they train so they can get away with hitting a muscle more than once a week. On the other hand, I also know people that don't recover as fast! This is because we are all a little different to a certain extent and regardless of what others may say, nothing is set in stone. I do think that you should completely cut out the cardio because it will hinder your gains but if you do this then you also need to pay close attention to your diet more so! All your program needs bro, if anything, is some modifications. I say if anything because maybe this program will work for you. Who am I or anybody else to say if it will work for you or not because we don't know how your body will react. Try the program as is and if it doesn't seem to work, just let us know. Or, since you will most likely get different view points and Hulk loves to confuse people lol, you can contact me privately and I'll see what I can do. There are quite a few members on the board that have done this and, regardless of what Hulk and Burger King says, they are making great progress in their workouts whether it be putting size on, gaining strength, or trimming down. And I will be happy to help you out too. I say this because you will run across all kinds of people that will claim to know what they're talking about and, in the process, get a person's hopes up. But results speak volumes! Good luck ------------------ If you build it they will come

05-13-2001, 07:05 AM	#7
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Skyliner, maybe you already have but if it were me Iwould take Large up on his offer! Nice to have a moderator that is willing to be open minded and this willing to help someone! Got to love this forum!

05-13-2001, 07:10 AM	#8
Skyliner Registered User Join Date: May 2001 Location: Whisper in the Wind Posts: 265	Yup, that's why I love this place too Charger Thanks Large And In Charge, I'll first stick with my new training plan, and if it doesn't work (even though I hope not), than I'll ask you guys for help in making a even better training plan. Thanks again! ------------------ I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

05-13-2001, 08:01 AM	#9
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,520 Blog Entries: 25 Photos: 313	The volume in his work-out is a bit high, but we're missing some important information: what is his goal? 1.) Remove triceps from your leg day, that makes no sense. 2.) Add at least one rest day, preferably betweeen tuesday & wednesday. 3.) Drop the chest/biceps work-out on saturday. 4.) Your sets/reps are high, but without knowing your goals, I can't really comment. 5.) I will assume you really don't use 5 different exercises in one biceps or triceps work-out session! If you do, that is way too many. That remains true for every muscle group! ------------------ Just because the majority believes it, does not make it true!

08-03-2002, 11:30 AM	#10
wanablifter Registered User Join Date: Jul 2002 Location: P.A. Posts: 56	im 17 and dont know much but it looks like a good plan to me lol