ok im starting over...

**thaxceptional1** · 08-02-2005, 05:38 PM

im not in a good shape now...i havent been working out consistently and im a pretty lean tall guy...

heres what i have as a routine so far

Monday
Chest
Bench Press 5x5
Incline Bench 8x3
Decline 8x3
Dumbbell/Cable Flies - 6x4

Shoulders
Behind-the-neck military presses - 8x3
Seated dumbbell presses - 8x3
Side dumbbell laterals - 3 supersets of 10 to 12 Reps
Superset with - Front dumbbell raises
Lying rear delt dumbbell raise - 8x3
Rear Cable Laterals - 8x3

Triceps
Rope pushdowns - 6x4
Iso Exercise - 6x4
Skullcrushers - 8x4
Close Grip Bench - 6x4

Tuesday
Legs
Squat - 5x5
Leg Press - 8x3
Leg Ext. - 8x3
Leg Curls - 6x4
Calf Raises (BW) - 50x3 (preferably on stairs)

Back
Bentover Dumbbell Rows - 6x4
B/H Lat Pulldown - 8x3
Bentover Barbell Rows - 6x4

Biceps
Preacher Curl - 8x3
Barbell Curl - 8x4
Hammer Curl - 8x4

Wed
Cardio, agility drills

Thursday
(Same as Mon)

Friday
(Same as Tues)

Saturday
Cardio, agility drills

Sunday
Off

ok For Wednesday instead of Cardio, agility drills I want to do some ABS, So what should i put in then

Also for nutrition, i have very limited supplies since my dad hardly buys anything, but what should i make for breakfast, lunch, dinner?

and i like to excercise everyday like before i workout, what can i do...is pushups and situps fine?

and protein drinks, when should i take those

thanks

by the way im also playing football, and i want to be in shape for that...

**Tough Old Man** · 08-02-2005, 05:46 PM

Are you out of you Fuxxing mind. You have listed around 45 sets for Mon only. You have around 37 for Tues. Thats about 82 sets the first two days and your going to repeat that Thurs and Fri. You'll never make it through that workout lad.

Who wrote that shit for you, your little brother.

You need to do some reading up on training in the stickys and then post another routine.

**TJ Cline** · 08-02-2005, 05:58 PM

or

Originally Posted by thaxceptional1

try this

Monday.......this still is too much for 1 day IMO
Chest
1.Bench Press 5x6-10reps
2.Incline Bench 5x6-10reps

3.Dumbbell/Cable Flies - 2x8-12reps

Shoulders
1.military presses or DB press - 4x6-10reps............dont do it behind the neck!
2.Side dumbbell laterals - 3 supersets of 10 to 12 Reps
3.Shrugs 3x10 reps
4.Lying rear delt dumbbell raise - 3x10 or cable

Triceps
Rope pushdowns - 3x8reps
Skullcrushers or close grip bench - 3x8reps

Tuesday
Legs
Squat - 5x8-10reps
Leg Ext. - 3x8-12reps
Leg Curls - 5x8-12reps
Calf Raises (BW) - 4x12 you can hold a dumbell for extra weight on these....dont go over 15 reps.

Thursday
Back
Bentover Dumbbell Rows - 5x6-10reps
Lat Pulldown - 5x8-12..........dont do them behind neck!
Bentover Barbell Rows 2x6-10reps

Biceps

Barbell Curl - 3x6-10reps
Hammer Curl - 3x6-10

Wed
Cardio, agility drills

Made some changes.............again....Tough was right it still was too much.

**thaxceptional1** · 08-02-2005, 06:03 PM

ok foreman thanks...how about abs to put on for wednesday

**TJ Cline** · 08-02-2005, 06:04 PM

Originally Posted by thaxceptional1

ok foreman thanks...how about abs to put on for wednesday

Do them whenever you want, at home or in the gym.

**Tough Old Man** · 08-02-2005, 06:24 PM

Doc i don't think he'll make it thru this first day unless the load is 5lbs in weight for ea exercise. Man we are talking about 49 sets total including the superset for just chest, delts and tri's.
Then we have to factor in no food cause of his father and playing football on top of it too.

Originally Posted by ForemanRules

Made some changes.............I wouldnt train each muscle 2x a week with this volume......second workout do half the normal sets, and higher reps.

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