Am I doing this right?
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Thread: Am I doing this right?
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06-14-2004, 07:17 AM #1One day at a time
- Join Date
- Jun 2004
- Location
- Texas
- Posts
- 15
- Rep Points
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My workout. Please critque.
If you want here is my diet thread and you can see where I am coming from physically:
I am a beginner and I am trying to gain some lean muscle mass.
I am 5'10" - 155 lbs.
This is what I did for 3 months...
Day 1 - Chest & Triceps (all with dumbells)
4 x 12 - Flat Flies
4 x 12 - Flat Press
4 x 12 - Incline flies
4 x 12 - Incline Press
4 x 12 - Decline Fly
4 x 12 - Decline Press
Day 2 - Back, Biceps and Shoulders
Gorilla Hang? (hanging on pull up bar with a towel rapped around) - 60 sec
8 x Pull-ups slowly dropping to full extension - 12 sec every pull-up
12 x Swiss Ball pull-up with the bar 4 ft off the ground
8-10 x pull-ups with a reverse grip
8-10 x weighted pull ups
Every 5th back day: drop weight pull-ups
4 x 12 - Lat pull downs
4 x 12 - Lat pull downs with row bar
4 x 12 - Rows
4 x 12 - Dead Lifts
Biceps - Super 7
Shoulders-
4 x 12 - Press
4 x 12 - Lateral extension
4 x 12 - Front raises
4 x 12 - Military Press
Day 3 - Legs
4 x 12 - Squats
4 x 12 - Leg extensions
4 x 12 - Ham extensions
4 x 12 - Butt Machine, what ever it is
4 x 12 - Calve raises with twos pointed out
4 x 12 - Calve raises with twos pointed in
4 x 12 - Calve raises with twos pointed straight
Day 4 - Rest
This is my progression for the first set.
3 mnths ago
http://people.tamu.edu/~bpm7077/nosoup3monthsago.jpg
Now
http://people.tamu.edu/~bpm7077/nosoupback.jpg
http://people.tamu.edu/~bpm7077/nosoupnoflex.jpg
http://people.tamu.edu/~bpm7077/nosouptriceps.jpg
http://people.tamu.edu/~bpm7077/nosoupchest.jpg
http://people.tamu.edu/~bpm7077/nosoupsideflex.jpg
http://people.tamu.edu/~bpm7077/nosoupfrontflex.jpg
This is what I do now: (i cut back on the amount i was doing a day.)
Monday - Chest
Bench Press, Decline Bench Press, Incline Bench Press, Machine Fly's, Cable Fly's, Wide Chest, Chest Press
Tuesday - Shoulders and Abs
Shoulder Press, Shrugs, Military Press, Front Raises, Lateral Raises, Trap Raises. Various Abdominal workouts
Wednesday - Legs
Leg Extensions, Calf Raises, Leg Curls, Seated Calf Raises, Squats, Leg Press
Thursday - Back and Abs
Lat Pull-downs, Rows, T-Bar Rows, Machine Lat Pull Downs, Deadlifts, various Ab workout
Friday - Biceps and Triceps
Weighted Dips, Barbell Curls, Dumbbell curls, skullcrushers, tricep pushdowns, concentration curls, preacher curls, kickbacksLast edited by NoSoup4U; 06-14-2004 at 12:33 PM. Reason: clarity
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