sonnysux

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.

P-funk

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

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

sonnysux

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

i'm out on this one.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

sonnysux

somebody please help me

depaul

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

i already helped you.

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

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Gazhole

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 25/04/08

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

sonnysux

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

goob

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.