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patrick
Will this workout get me in shape as quickly as possible?
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02-03-2009, 02:40 PM #1Registered User
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Will this workout get me in shape as quickly as possible?
I split my workout into upper body and lower body days
I usually do 3 sets of 10 or however many i can do, i go to failure for each set and each set i can usually do one less rep. So first set 10 reps, second 9 reps and third 8 or 9.
Day 1 (upper body)
Bench press
Shoulder press (with dumbells)
Pectoral flys on an incline
Shoulder press (machine)
Preacher curls (dumbells)
Tricep extension (dumbell)
Standing bar curls
Tricep pull down
Barbell Shrugs on Smith Machine
then these 2 back exercises on machines to work my full back
then i do some crunch things on this machine 3 sets of 30
then I run a mile
Day 2 (lower body)
leg press (machine)
Leg extensions (machine)
Lying Leg curls (machine)
seated leg curl(machine)
seated calf raise(machine)
Squats
Lunges with a 35lb weight
Then bike on level 8 for 10 minutes
and the same crunches machine for 3 sets of 30
Day 3 is do the same upper body exercises
Day 4 i do the same lower body exercises
Do i need to be doing more? More cardio to lose the fat?
Should i do different exercises to work the muscles instead of the ones i'm doing?
Will this program get me ripped as quickly as possible?
I'm also taking Whey protein
I also swim everyday i do 10 laps in the pool, and sit in the steamroom for 10 minutes, is the steam room doing anything or should i go to the sauna? aides weight loss?
Im 17, 6' tall and i weight 176 with BF of 18%
I want to lose all the fat and gain muscle and tone in my muscles.
Any advice will be greatly appreciated.
Thanks
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02-03-2009, 02:54 PM #2Patrick ELITE MEMBER
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Optimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-03-2009, 05:08 PM #3Registered User
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I did enjoy your 3-day training split. Is there any way to incorporate this into a 4-5 or even 6 day training week split? Any suggestions? I am currently continuing my cutting diet and need to lift heavy weights, but your program looks to only take about 30 minutes a week, which would be great on a caloric deficit.
Originally Posted by P-funk
Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: stick to a fitness and diet plan that works long term.
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02-03-2009, 05:16 PM #4Patrick ELITE MEMBER
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Thanks for the question. perhaps i will drum something up in the next day or two on my blog for you. Originally Posted by jhawkin1
patrickOptimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-03-2009, 05:23 PM #5Registered User
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That would be great....long time, no talk, how's AZ? I miss it much, freezing here in the Midwest... Originally Posted by P-funk
Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: stick to a fitness and diet plan that works long term.
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02-03-2009, 05:28 PM #6Patrick ELITE MEMBER
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AZ is okay. I think about moving back east though. I get sick of the west (mainly the people are just to damn laid back and flakey). Originally Posted by jhawkin1
That would be great....long time, no talk, how's AZ? I miss it much, freezing here in the Midwest...
patrickOptimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-03-2009, 07:55 PM #7Registered User
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"manifest destiny" Originally Posted by P-funk
their all crazy21
5'11"
~175lbs
8% on elec. analyzer
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02-04-2009, 07:26 PM #8Patrick ELITE MEMBER
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as promised - OSP Blog » Blog Archive » K.I.S.S 4-day program Originally Posted by jhawkin1
patrickOptimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-04-2009, 07:31 PM #9Registered User
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Originally Posted by P-funk
Thanks! I love having at least 2 days of lower body workouts a week. I'm glad I bought into all the leg work, because it definitely pays off! Thanks again.
JimGoal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: stick to a fitness and diet plan that works long term.
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02-04-2009, 07:36 PM #10Patrick ELITE MEMBER
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no problem jim.
hopefully over the next few weeks i will be blogging about simple periodization for programs like this - IE, how to set up a 4 week training blog without confusing the shit out of yourself.
just trying to get some useful info out there to the public!
patrickOptimum Sports Performance
"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book
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02-04-2009, 07:44 PM #11Registered User
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Haha, very good Patrick. Have yourself a great rest of the week, and I will most likely give this a go starting next week. I'm in the middle of another split I started a few weeks back. I'll keep reading those blogs! Keep em' comin.
Jim
Originally Posted by P-funk
Goal: 8% Body Fat, maintain majority of muscle mass
New Years Resolution: stick to a fitness and diet plan that works long term.
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