James

Suggestions

------------------
Never too old..

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Prince on 06-21-2001 at 09:19 AM]</font>

James

Ugh I hit the wrong button
Anyhow, I need a new workout.
A 3 day program, I'm looking to gain some size but most of all ripp up.
You can look at my picture in the picture forum

Thanks

------------------
Never too old..

nikki

Just a suggestion for 3-day:
Mon: Chest/Tri/Shoulders
Wed: Legs
Fri: Back/Bi's

It would be better if you could workout 4 days that way you wouldn't be doing so much on Mon.

ballast

Sample Routine:
Mon-Chest,Lats
Wednes-Legs,Low Back
Fri-Shoulders,Arms

If you are a beginner, try 2 compound exercises per bodypart for 3 sets each.Start with 8-10 reps then go from there.This is a very basic guideline and training is very individualistic.You are going to have to experiment with different sets, reps and training tempos to find what works for you.As far as "getting ripped", that is mostly dependant upon your diet.Try to eat small meals frequently throughout the day.Get plenty of protein and watch your fat and carb intake.

------------------
matt toupalik

Scotty the Body

Mon: Chest/Back
Wed: Legs/Abs
Fri: arms/Shoulders

The two before me were good to, pic one that looks good to you and stick with it for a month and see how you do.

Don't use your workout for getting ripped, use proper diet and some cardio for that.


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

Prince

I use a very common routine (push/pull). I work each muscle once per week.

Day 1: Chest/tri's/shoulders
Day 2: off
Day 3: Legs
Day 4: off
Day 5: Back/bi's
Day 6: off
Day 7: repeat or off if still sore.

I use a variety of exercises...but I only do 2-3 exercises for large muscle groups (back) and 1-2 exercises for small muscle groups (biceps). I usually stay in the 6-8 rep range.




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

ZONE

OR you could try a total body blast HIT program.

Do this every 4-5 days with 2 light warm up sets then one set with a weight you can get 6-8 reps.

Squats
chins
Incline Bench
Deads
Dips
Rows
Calves

Go to Cyberpump.com to read more on HIT

Like Scotty said, "stick with one for about a month and see how you do"


------------------
Thoughts are more powerful then Matter

crmkorn

don't mean to get off the three day rtns. but what would be a good 2 day split? or full body rtn, every third day, mon, thurs,sun,wed etc.........

Pemburu

Obviously new here, wanted to jump in on this one since today was my Chest/Shoulder/Tri day. This was my workout today. All reasonable opinions welcome.

Chest: Flat Bench Pyramid 8/6/4/3/2/1/8 175/190/215/225/240/205lbs

Incline w/ dumbells 8/6 65/70lbs

Flat bench fly 10/10 25/40lbs

Shoulders: Dumbell press 10 50lbs
Straight bar 10 100lbs
Laterals 10/10 15lbs slow neg

Tris: Skull Crusher 8/8 95lbs
Dips 10/10 slow neg
Rope pull downs 10/10 50/60lbs slow neg

I didn't give all the details because I want to be labeled wimpy or whatever. I just wanted to know if this was too much or what to try and grow on. I can't get much of a shoulder routine in after my chest because of fatigue that's already chasing my butt around the gym by then. My tris are ready to do more but I figured I ought to stop at 6 sets on them since they've been involved the whole time already. Any suggestions on what might need to change or does it sound good enough to use for awhile? After this routine I eat a natural peanut butter sandwich and drink a shake, followed by a real pigout when I get home 2 hrs later. Sorry for the length.
Last detail: weight 178 age:40


------------------
On the Down Hill

Scotty the Body

Hey Pemburu, welcome to xtreme, lots of good people here and plenty of info.

Is your routine working for you? I mean are you progressing in weight?
Progress is what its all about, your routine looks fine to me so keep doing what your doing as long as your still progressing.
If your tri's don't feel like they're working, up the weight a little bit.




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

Pemburu

Scotty,
Thanks for the reply. I am progressing in weight in all but shoulders.Maybe I should say I'm not upping the weight. (I don't have a training partner, so no support, max's, or forced reps) I was mainly thinking of moving to a separate shoulder day, but right now I really prefer this 3 day split due to scheduling. I just didn't want my shoulders to lag here. Do you think they're getting enough exercise with this days routine?
Thanks again for any suggestions. And might I add, I really enjoy this board with it's relative mild manner and cleanliness.(of course I've only been lurking here for a short time). Some other BB boards I've been on reply to every question with rude remarks about every other post. I have seen the arguments here, but they were missing the vulgar name calling.....most of the time
JC

------------------
On the Down Hill

BroadStreet

Pemburu, Its good to see another 40 year old like myself on the board. The numbers you posted are very similar to mine. The best shoulder routine for me is behind the presses followed by isolation work on the front and medial heads. I do rear delt work on back days.

BNP 4 sets reps(10,8,6,4)
Stand. Lat. raises 3 sets reps(12,10,8)
Front raises 3 sets reps(12,10,8)

Some may consider that overtraining, but I have gotten good results with it. For some odd reason my shoulders respond well to alot of work.

FAngel

If you bench, which i'm sure many of the individual on here do there is no need to do front raises, as the anterior delts will get enough stimulation when benching.

James

Thanks people

But, Im goign with

Day 1
Chest & Shoulders

Day 2
Legs

Day 3
Back

Day 4
Rest

Day 5
Bi's & Tri's

Day 6
Rest

Day 7
Repeat Cycle

------------------
Never too old..