Workout??????????

sonnysux · 05-05-2007, 04:13 PM

I need A workout routine for 3 days weightlifting and 3 days cardio and 1 day off.....I really need help for my weightlifting...how should I split my workout....can someone help me out?

example:
mon:weightlift
tues:cardio(run)
wed:weightlift
thurs:cardio
fri:weightlift
sat:cardio
sun

ff
can somebody give me a example of what to do?? Like what weightlifting excercises to do together (like benchpress and curls on monday and deadlifts and squats on weds etc...) I been searching the net and forums but I cant really figure out a good way to do it. I would really appreciat someones opinion.

**P-funk** · 05-05-2007, 04:16 PM

Day1- upper
bench
pull ups
incline DB press
seated cable row
cardio

day 2- off

day 3- lower
Squat
RDL
walking lunge
calves

Day4- off

day 5- upper
OH press
1-arm DB row
DB bench press
chin up
cardio

day6- cardio

day 7- off

sonnysux · 05-05-2007, 04:32 PM

Thanks but these are the excercises I want to do I just dont know how to split them in 3
Barbell Bench Press
Dumbbell Flyes
Barbell Dead Lifts
Cleans
Pull-up
Behind The Neck Pull-up
Lat Pulldown
Barbell Bent-Over Row
Barbell Back Squat
Seated Leg Curl
Barbell Shoulder Press
Military Press
Barbell Curls
Dumbbell Incline Curl
Close-Grip Bench Press
Dumbbell Overhead Extensions
Barbell Calf Raises
Barbell Shrug

**P-funk** · 05-05-2007, 05:21 PM

i'm out on this one.

sonnysux · 05-06-2007, 12:44 PM

somebody please help me

depaul · 05-06-2007, 02:21 PM

Read these:

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101)

http://www.ironmagazineforums.com/tr...s-cowpimp.html (Designing training routines by Cowpimp)

This should help you with exercise selection, balancing exercises, and making a training program.

**P-funk** · 05-06-2007, 02:25 PM

Quote:

Originally Posted by sonnysux

somebody please help me

i already helped you.

the template is up there. just plug in your exercises.

**Gazhole** · 05-07-2007, 07:30 AM

Quote:

Originally Posted by sonnysux

somebody please help me

P-funk handed a solid program to you on a silver platter, what the hell do you want? A blowjob too?

Pianomahnn · 05-07-2007, 10:37 AM

Did you read this thread? sonnysux only wants to do certain exercises, none of which are in pfunk's plan!!

geez, pay more attention next time to the dumbass' posts

sonnysux · 05-07-2007, 01:47 PM

Quote:

Originally Posted by Pianomahnn

Did you read this thread? sonnysux only wants to do certain exercises, none of which are in pfunk's plan!!

geez, pay more attention next time to the dumbass' posts

yea u r right...........but thanks anyway pfunk

goob · 05-07-2007, 02:46 PM

Quote:

Originally Posted by sonnysux

Thanks but these are the excercises I want to do I just dont know how to split them in 3

Barbell Bench Press
Barbell Shoulder Press
Military Press
Close-Grip Bench Press
Dumbbell Overhead Extensions

Pull-up
Behind The Neck Pull-up
Lat Pulldown
Barbell Bent-Over Row
Barbell Curls
Barbell Shrug

Barbell Back Squat
Barbell Dead Lifts
Seated Leg Curl
Barbell Calf Raises

Ok. I'm not an expert, but using those exersices I would do that. As close as a push, pull, legs split as you could make it with those exersices.

To tell you the truth, many of the movements in there do the same thing, you'd be better streamlining, or even beter, changing exersices to something different.

Just add the ones i deleted in at the end of a day (or days) if you really have to do them....

But the best advice - use Pfunk's program. The man knows his stuff.

05-05-2007, 04:13 PM	#1
sonnysux Registered User Join Date: Jul 2005 Posts: 87	Workout?????????? I need A workout routine for 3 days weightlifting and 3 days cardio and 1 day off.....I really need help for my weightlifting...how should I split my workout....can someone help me out? example: mon:weightlift tues:cardio(run) wed:weightlift thurs:cardio fri:weightlift sat:cardio sunff can somebody give me a example of what to do?? Like what weightlifting excercises to do together (like benchpress and curls on monday and deadlifts and squats on weds etc...) I been searching the net and forums but I cant really figure out a good way to do it. I would really appreciat someones opinion.

05-05-2007, 04:16 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Day1- upper bench pull ups incline DB press seated cable row cardio day 2- off day 3- lower Squat RDL walking lunge calves Day4- off day 5- upper OH press 1-arm DB row DB bench press chin up cardio day6- cardio day 7- off E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-05-2007, 05:21 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	i'm out on this one. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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05-05-2007, 04:32 PM	#3
sonnysux Registered User Join Date: Jul 2005 Posts: 87	Thanks but these are the excercises I want to do I just dont know how to split them in 3 Barbell Bench Press Dumbbell Flyes Barbell Dead Lifts Cleans Pull-up Behind The Neck Pull-up Lat Pulldown Barbell Bent-Over Row Barbell Back Squat Seated Leg Curl Barbell Shoulder Press Military Press Barbell Curls Dumbbell Incline Curl Close-Grip Bench Press Dumbbell Overhead Extensions Barbell Calf Raises Barbell Shrug

05-06-2007, 12:44 PM	#5
sonnysux Registered User Join Date: Jul 2005 Posts: 87	somebody please help me

05-06-2007, 02:21 PM	#6
depaul Registered User Join Date: Dec 2006 Location: Wichita, KS Posts: 56	Read these: http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101) http://www.ironmagazineforums.com/tr...s-cowpimp.html (Designing training routines by Cowpimp) This should help you with exercise selection, balancing exercises, and making a training program.

05-07-2007, 10:37 AM	#9
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,225 Photos: 6	Did you read this thread? sonnysux only wants to do certain exercises, none of which are in pfunk's plan!! geez, pay more attention next time to the dumbass' posts