Workout routines for a week

ragingbull · 07-12-2002, 09:32 AM

I've heard alot about only doing 4-6 sets per body part per week and that most only work one or two bodyparts per day. That sure doesn't seem like much time in the gym.

I am curious, what does everyones weekly schedule look like as far as workout are concerned. I understand this varies from week to week, so list what you did last week

What body part, the exercies, sets and reps

Scotty the Body · 07-12-2002, 10:00 AM

Well, one thing you'll learn over time is that muscles grow outside of the gym not in so "get in, get out" should only be around 1 hour +/-.

For me, i work around 9 to 11 sets for large muscle groups and around 6 for small. I've been doing one large muscle groups per day and 2 small together per day but I use to groupe a large and a small. Both ways are good.

J'Bo · 07-12-2002, 10:09 AM

I work with weights on a bulking program 4 times a week.
Mon: Legs and calves around 13 sets
Wednesday: Chest and Tris: Chest 12 sets, Tris 9 sets
Friday: Shoulders: 12 sets
Sunday: Back and Bis: Back: 12 sets, Bis 8 sets

This is an intense routine for me, i usually do less sets. I have been training hard for about 3 years now and need to put on 10lbs of LBM for my next comp. in 2003

Scotty the Body · 07-12-2002, 10:23 AM

12 sets for shoulders J'Bo? Seems like alot for a small muscle, why so much?

J'Bo · 07-12-2002, 10:27 AM

I am doing that crazy shoulder smackdown for 3 weeks to shock the hell out of them. I usually cant type for a day afterwards. I love it.

Scotty the Body · 07-12-2002, 10:28 AM

Cool, let me know if it works, shoulders are a weak point for me so I've wondered about somthing like that.

J'Bo · 07-12-2002, 10:34 AM

I have used it to prepare for my last comp. i needed to pump my shoulders up quite a bit from April's show to June's show, and it did it. I am continuing to use the program because i love it so much. The workout is posted in my journal "11 monthes to mega muscle". Check it out and let me know how it goes.

ballast · 07-12-2002, 01:14 PM

I foster the same belief as Scotty, that muscles grow outside the gym.I'm on a pretty abbreviated schedule right now.
Day 1:Back Squats
Day 2:Rest
Day 3:Power Cleans
Day 4:Bench Presses
Day 5:Rest
I do some assistance work for my core muscles(abs,obliques, and lumbars) and that's about it.I'm pretty much trying to focus on the big three for now.

TriZZle305 · 07-12-2002, 04:57 PM

Day1: Chest:8 sets Tris: 6 sets Shoulders:8 sets
Day2:rest maybe cardio and abs depends on laziness
Day3:Legz: 9 sets
Day4:rest maybe cardio and abs.. depends on how lazy i am
Day5:Back:8 sets Biceps:6 sets Forearms: 4 sets
Day6:rest maybe cardio and abs.. depends on how lazy i am
Day7:Try not to sleep in church

07-12-2002, 09:32 AM	#1
ragingbull DB Extrodinare Elite Member Join Date: May 2002 Location: Kansas Posts: 138	Workout routines for a week BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've heard alot about only doing 4-6 sets per body part per week and that most only work one or two bodyparts per day. That sure doesn't seem like much time in the gym. I am curious, what does everyones weekly schedule look like as far as workout are concerned. I understand this varies from week to week, so list what you did last week What body part, the exercies, sets and reps
	Striving everyday to getting Bigger, Better, and Better Looking. The later is a struggle.

07-12-2002, 10:09 AM	#3
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	I work with weights on a bulking program 4 times a week. Mon: Legs and calves around 13 sets Wednesday: Chest and Tris: Chest 12 sets, Tris 9 sets Friday: Shoulders: 12 sets Sunday: Back and Bis: Back: 12 sets, Bis 8 sets This is an intense routine for me, i usually do less sets. I have been training hard for about 3 years now and need to put on 10lbs of LBM for my next comp. in 2003
	....and thats my $.02

07-12-2002, 10:27 AM	#5
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	I am doing that crazy shoulder smackdown for 3 weeks to shock the hell out of them. I usually cant type for a day afterwards. I love it.
	....and thats my $.02

07-12-2002, 10:34 AM	#7
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	I have used it to prepare for my last comp. i needed to pump my shoulders up quite a bit from April's show to June's show, and it did it. I am continuing to use the program because i love it so much. The workout is posted in my journal "11 monthes to mega muscle". Check it out and let me know how it goes.
	....and thats my $.02

07-12-2002, 01:14 PM	#8
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	I foster the same belief as Scotty, that muscles grow outside the gym.I'm on a pretty abbreviated schedule right now. Day 1:Back Squats Day 2:Rest Day 3:Power Cleans Day 4:Bench Presses Day 5:Rest I do some assistance work for my core muscles(abs,obliques, and lumbars) and that's about it.I'm pretty much trying to focus on the big three for now.
	"My father was a gambler, a drunk, and a womanizer.I worshipped him."

07-12-2002, 10:00 AM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Well, one thing you'll learn over time is that muscles grow outside of the gym not in so "get in, get out" should only be around 1 hour +/-. For me, i work around 9 to 11 sets for large muscle groups and around 6 for small. I've been doing one large muscle groups per day and 2 small together per day but I use to groupe a large and a small. Both ways are good.
	Cool

07-12-2002, 10:23 AM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	12 sets for shoulders J'Bo? Seems like alot for a small muscle, why so much?
	Cool

07-12-2002, 10:28 AM	#6
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Cool, let me know if it works, shoulders are a weak point for me so I've wondered about somthing like that.
	Cool

07-12-2002, 04:57 PM	#9
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Day1: Chest:8 sets Tris: 6 sets Shoulders:8 sets Day2:rest maybe cardio and abs depends on laziness Day3:Legz: 9 sets Day4:rest maybe cardio and abs.. depends on how lazy i am Day5:Back:8 sets Biceps:6 sets Forearms: 4 sets Day6:rest maybe cardio and abs.. depends on how lazy i am Day7:Try not to sleep in church
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

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