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Help with Workout Routine

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  1. 06-04-2006, 06:16 PM #1
    Peternorth
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    Help with Workout Routine

    I'm new to this forum but I actually started to lift last year, I got a home gym set up, well only have a bench with a leg thing. I want a rack but it's too expensive so I plan to join a gym soon. I stopped working out for 2 months because of baseball and I was too tired after a 3 hour practice. Now the season is over so I'm planning to start lifting on monday. Any suggestions or comments will be appreciated.

    Current Stats:

    Height / Weight: 6'1, 175
    Bodyfat: 18%
    Verticle Jump: 30 in (can grab rim with 3 fingers) I used Verticle Airlift program it works great! really recommend it, it takes 15 weeks to complete tho.

    Before stopping for two months:

    Bench: 2x175 (alone no spotter)
    Curl: 50x8 around 3 sets
    Squat: 150x10 around 3 sets
    Single-leg Squats: 100x8 around 3 sets
    Deadlift: 120x10 around 2 sets

    Goals:

    Height / Weight: 6'1, 185-195
    Bodyfat: 12% or less so six-pack will be more visible.
    Verticle Jump: 33 or more so I CAN DUNK! Plan to finish the program this time.

    Diet? I can be more flexible now that school is over.
    Pills: Daily multiple for men (got it at CVS) I also plan to get a protein shake mix. Any good brands?

    Monday: (Max upper body)

    - Verticle Airlift Program (Great warmup)
    - Strech
    - Regular Bench Press
    - Dumbell bench press
    - Bent-over DB rows
    - Millitary Press
    - Weighted situps

    Tuesday: Rest / Cardio

    - Run 3 miles

    Wednesday: Lowerbody

    - Verticle Airlift Program
    - Strech
    - Straight Bar Dead-lifts
    - Normal Squats or Single leg DB squats
    - Leg curls (machine)
    - Weighted situps

    Thursday: Rest / Cardio

    Friday: Repetition Upperbody

    - Verticle Lift program
    - Strech
    - DB bench press
    - Tricep extentions
    - DB shrugs
    - Alternate DB curls
    - Weighted situps

    Saturday: Rest / Cardio

    Sunday: Off
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  3. 06-04-2006, 06:19 PM #2
    TJ Cline
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    You need more pull work....lat pulls, rows ect
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com
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  4. 06-04-2006, 06:28 PM #3
    vinceforheismen
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    u have like the same stats as me
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  5. 06-04-2006, 06:38 PM #4
    Peternorth
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    Quote Originally Posted by ForemanRules
    You need more pull work....lat pulls, rows ect
    Sorry but I don't have a pull down machine so I have to do bent over rows.
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  6. 06-04-2006, 06:46 PM #5
    TJ Cline
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    Quote Originally Posted by Peternorth
    Sorry but I don't have a pull down machine so I have to do bent over rows.
    You can do pullups...all you need is a $20 pullup bar
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com
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  7. 06-04-2006, 07:15 PM #6
    Peternorth
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    Quote Originally Posted by ForemanRules
    You can do pullups...all you need is a $20 pullup bar
    Cool thanks so I should add the pullups for friday! is the rest good?
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  8. 06-04-2006, 07:29 PM #7
    mike456
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    what the hell is the vertical airlift program?
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  9. 06-05-2006, 02:49 PM #8
    Peternorth
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    The verticle lift program III is a 15 week program that target your legs so you can increase your verticle and it's a pretty good cardio too since it's like circuit training.

    http://www.home.no/slominski/Air%20Alert%20III.htm
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  10. 06-05-2006, 10:04 PM #9
    CowPimp
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    Read the stickies and what I wrote up about designing a good warmup.
    The only time it's bad to feel the burn is when you're peeing...

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