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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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Help......Please
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05-05-2006, 09:19 PM
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#1 |
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Member
Join Date: May 2006
Posts: 2
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Help......Please
ok i am new to the forum(not new to training) so i know most stuff but i need a lil help putting together a good routine...i just joined a localand gym heres some goals
1.shed some bf 2.gain more mass and strength! heres a sample workout that i have been doing(not everything but it sums it up) sets x reps Mon: push decline db press 4x8-10 incline db press 4x8-10 benchpress(smith machine)2x3-5 db military press 4x8-10 cable lateral raises 3x6-8 dips 3x6-8 skull crushers 3x8-10 Tues.: cardio 30-45min. Wed: legs squats 4x3-5 legpress 3x6-8 leg ext. 3x6-8 calf raises 4x6-8 Thursday: cardio HIIT Friday: Pull bentover rows 3x6-8 lat-pulldowns 3x6-8 seated rows(machine)3x6-8 preacher curls 3x6-8 hammer curls 3x6-8 pretty much it |
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05-05-2006, 09:23 PM
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#2 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,574
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1) you need to be doing some sort of deadlifting on leg day. working the glutes and hams (as hip extensors, not just knee flexors) is important!
2) you need to probably decrease some of the volume on the pressday. it looks like a lot. 3) you need to up the volume on pull day to balance that of the press day. 4) if you want strength, raise the intensity. A rep range of 5-8 reps is a good one to be in if size and strength are your goals. |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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05-05-2006, 09:29 PM
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#3 | |
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Member
Join Date: May 2006
Posts: 2
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Quote:
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05-05-2006, 09:34 PM
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#4 | |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,574
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Quote:
I would have only 2 pushes: bench press overhead press a single joint shoulder exercise and a single joint chest exercise: cable flyes Db lateral raises and a tricep exercise pressdowns for pull day go with a pull in both planes: one arm DB row chin ups a single joint pull in both planes: rev. peck deck pull overs and a bicep exercise: BB curls |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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05-05-2006, 10:03 PM
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#5 |
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Myostatin Whore
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Is this Kenwood, or did he just steal your picture
 *EDIT* - Looks like you took your picture down "Soldier"? Why is that? Last edited by Seanp156 : 05-06-2006 at 01:40 PM. |
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05-05-2006, 10:39 PM
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#6 |
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Registered User
Join Date: Feb 2006
Posts: 3,284
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Mon: push
decline db press 4x8-10 incline db press 4x8-10 db military press 4x8-10 cable lateral raises 3x6-8 dips 3x6-8 Tues.: cardio 30-45min. Wed: legs squats 4x3-5 Stiff legged Deadlifts 4x6-8 leg curls 3x6-8 leg extensions 3x6-8 calf raises 4x6-8 Thursday: cardio HIIT Friday: Pull bentover rows 3x6-8 seated rows(machine)3x6-8 lat-pulldowns 4x6-8 reverse flyes or bent over rear lateral raises 3x6-8 barbell curls 3x6-8 do that. |
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