You are Unregistered, please register to gain Full access.     
IronMagazine Bodybuilding Forum
Supplement Store | Forums | Main Site | News Blog | Photos | eBooks

Go Back   IronMagazine Bodybuilding Forum > BodyBuilding & Fitness Forums > Training
Photo Gallery Register Members List Search Today's Posts Mark Forums Read

Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.

Sponsored by: LG Sciences


Workout??????????



Reply
 
Thread Tools Search this Thread Display Modes
Old 05-05-2007, 04:13 PM   #1
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.
sonnysux is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote



Old 05-05-2007, 04:16 PM   #2
Patrick
Super Moderator
 
P-funk's Avatar
 
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



P-funk is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-05-2007, 04:32 PM   #3
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
sonnysux is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-05-2007, 05:21 PM   #4
Patrick
Super Moderator
 
P-funk's Avatar
 
Join Date: Dec 2002
Location: AZ
Posts: 31,701

i'm out on this one.



P-funk is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-06-2007, 12:44 PM   #5
Registered User
 
Join Date: Jul 2005
Posts: 87

somebody please help me
sonnysux is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote



Old 05-06-2007, 02:21 PM   #6
Registered User
 
depaul's Avatar
 
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.
depaul is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-06-2007, 02:25 PM   #7
Patrick
Super Moderator
 
P-funk's Avatar
 
Join Date: Dec 2002
Location: AZ
Posts: 31,701

Quote:
Originally Posted by sonnysux View Post
somebody please help me
i already helped you.

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



P-funk is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-07-2007, 07:30 AM   #8
iwillmakeyousmelltheglove
Moderator
 
Gazhole's Avatar
 
Join Date: Oct 2004
Location: Wales, UK
Posts: 8,003
Photos: 19

Quote:
Originally Posted by sonnysux View Post
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?



http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".
Gazhole is online now  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-07-2007, 10:37 AM   #9
I bike to work.
 
Pianomahnn's Avatar
 
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
Pianomahnn is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-07-2007, 01:47 PM   #10
Registered User
 
Join Date: Jul 2005
Posts: 87

Quote:
Originally Posted by Pianomahnn View Post
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
sonnysux is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Old 05-07-2007, 02:46 PM   #11
Smartass anthropologist
Elite Member
 
goob's Avatar
 
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999

Quote:
Originally Posted by sonnysux View Post
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.



goob is offline  
Google Bookmark this Post!Share on FacebookStumble this Post!Twit this!Furl this Post!Add Post to del.icio.usDigg this Post!
Reply With Quote
Reply






Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


All times are GMT -6. The time now is 10:05 AM.


Powered by vBulletin® - Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.1.0
All logos, trademarks and content on this site are property of ©2001-2009 by IronMagazine.com™ LLC All Rights Reserved

Bodybuilding Workouts  |  Bodybuilding Supplements |  Bodybuilding News |  Bodybuilding


1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36