Gopro Workouts

[gopro]

Here are sample routines:

BICEPS/TRICEPS:
-barbell curl
-alternating dumbell curl
-preacher curl
-cg bench press
-lying tricep extension
-single arm overhead dumbell extension

DELTS:
-shoulder press
-wg upright row
-side lateral
-rear lateral

BACK:
-deadlift
-weighted chin
-bent row
-cg seated pully row

 

[jadakris31]

thanks - so bi/tris just do 2 sets of each of those things, or just pick 2 and do 3 sets then each week pick an alternating 2 ....

 

[gopro]

Yes, thats fine. Then, after say 3 months you can start changing a few exercises and/or the order of exercises to keep it fun.

 

[jadakris31]

one more thing .. you wrote for shoulders .. wg upright row... so im assuming wg=wide grip, is WG better then SG (small grip) i usually put my hands together pretty much .. almost touching...

 

[gopro]

Originally posted by jadakris31
one more thing .. you wrote for shoulders .. wg upright row... so im assuming wg=wide grip, is WG better then SG (small grip) i usually put my hands together pretty much .. almost touching...

Wide grip will work the delts more, while a close grip will work the middle trapezius more.

 

[jadakris31]

sounds good thanks

 

[Alaric]

hi there, i'm thinkign about using GoPro's workout routines now. Just a quick question, is it ok to do Cardio on rest days, or is this not recommended for Gopro's routine?

Thanks in advance!

 

[Alaric]

Oh ya and one other thing, just wanted to double check. When you are using up positive energy (lifting the barbell to the tpo in a flat bench press), is that when you exhale, and you inhale during the negative poritoin of the exercise?


Thanks again.

 

[gopro]

Originally posted by Alaric
Oh ya and one other thing, just wanted to double check. When you are using up positive energy (lifting the barbell to the tpo in a flat bench press), is that when you exhale, and you inhale during the negative poritoin of the exercise?


Thanks again.

Yes, inhale during the descent and exhale as you push the bar from your chest.

 

[gopro]

Originally posted by Alaric
hi there, i'm thinkign about using GoPro's workout routines now. Just a quick question, is it ok to do Cardio on rest days, or is this not recommended for Gopro's routine?

Thanks in advance!

If your goal is to keep your bodyfat down while gaining size, you can do cardio on off days...just don't overdo it or you will affect your muscle/strength gains.

 

[Alaric]

IN that case, i'll cut my cardio sessions down to once a week, because I plan on working the abs and obliques out on cardio days.

Thanks for the quick reply Gopro.

 

[Alaric]

gopro, for your backdays you say to do weighted chinups, that option isn't available for me yet unfortunately, what exercise could i use to substitute that?

 

[gopro]

Originally posted by Alaric
gopro, for your backdays you say to do weighted chinups, that option isn't available for me yet unfortunately, what exercise could i use to substitute that?

You can either do heavy pulldowns or substitute another rowing exercise. You can also use crossbench dumbell pullovers.

 

[letmeloose]

Hi gopro, your workout plan has really caught my attention. The only problem is that I have only just started to get back into BB, i have been workin out off and on for the past 4 years but never really took it too seriously. This time around I have made a promise to my self to get my act together and stick to it. I have now just completed my 3rd month of serious training, would you say that it would be ok for me to start on your workout routine?

 

[gopro]

You can start to use my program if you have been going at it hard now for 3 months, however, I would make a small change to the sequence for now...

Instead of P, RR, S...change this to P, RR, RR, S, P, P, RR, S and repeat. After using this program for another 3-4 months you can switch to my original plan.

 

[letmeloose]

Thanks mate for the info.

 

[gopro]

Originally posted by letmeloose
Thanks mate for the info.

You are welcome my friend

 

[Alaric]

gopro one other thing, before starting the exercises you listed I'll always do a stretch for the body part that i'm going to be working out that day. I'll do either one or two stretches (depending on the part) for about 15-20 secs each hold. that's my warmup, then I go straight to your exercises. Should i be doing anything else other than stretching?

 

[gopro]

Before doing any stretching you should raise your core body temp by walking the treadmill of riding the stationary bike for 5-10 minutes. Then you can do some stretching if you wish. After that, just make sure you perform 1-2 warmup sets before each exercise. Don't go nuts though...6-8 reps per warmup set is enough.

 

[Alaric]

thanks for the explanatoin gopro, just one last question. right now i'm working out in my basement and i don't have the dip bars, so for now is it ok that i replace the dips with regular bench dips for triceps?

 

[brennan]

gopro, ur workout isnt solely for bodybuilders is it? i've been trainin hard for about 7 months, but not for competitions or anything like that...thanks

 

[gopro]

Its for anyone that trains seriously, whether you compete or not. It works more for adding muscle than adding strength, however, you WILL get stronger as well.

 

[brennan]

nice gopro....adding musle never hurt anybody...haha i'm startin it today...cant wait

 

[brennan]

hey gopro...one more question....how long do u think i should do ur workout...meaning after i've completed a cycle...should i start over and do it again, etc? and when should i get abs/cardio in there..days off? wat u like doin for abs...thanks bro...lata

 

[gopro]

Originally posted by brennan
hey gopro...one more question....how long do u think i should do ur workout...meaning after i've completed a cycle...should i start over and do it again, etc? and when should i get abs/cardio in there..days off? wat u like doin for abs...thanks bro...lata

Do it for a 9 week run and then switch to something else for a bit. If it worked real well for ya you can return to it again after a few weeks off.

Abs and cardio can be done when you wish. I do abs on 2 of my workout days and as far as cardio, you can do it any 3-4 days per week depending on your needs.

 

[brennan]

nice...tahnks gopro

 

[gopro]

Originally posted by brennan
nice...tahnks gopro

 

[brennan]

watup gopro....i just finished day 1 of your workout....WHOA...intense...i loved it...me and my boy really banged out some weight...question though...u say do 4-6 reps...should those be with help from a spotter or own your own, or does that matter? thanks again...holla

 

[gopro]

Originally posted by brennan
watup gopro....i just finished day 1 of your workout....WHOA...intense...i loved it...me and my boy really banged out some weight...question though...u say do 4-6 reps...should those be with help from a spotter or own your own, or does that matter? thanks again...holla

Glad you enjoyed it!! The rep ranges layed out are what you should shoot for ON YOUR OWN, without a spotters help. However, if you get one or two extra with a little help once in a while, that is ok.

 

[jadakris31]

Ok Gopro, since all over this forum all i hear is how sick this workout is, so im doing my regular shoulder and bi workout today then coming monday im going to start a cycle of yours... i just have a few questions... my workout routine is usually
monday - chest and tri's
tuesday - back
wednesday off
thursday - legs
friday shoulders and bi's

1) is that routine OK with this SHOCK workout?
2) doing chest and tri's together is somewhat imporant to me becuase i used to do tris 2 days after chest and i would find after a real intese tricep workout they were still sore like on sunday, so i didnt want that to hinder my chest workout... so if i do them the same day i see the first exercise for triceps is CG bench, ive never tried this the same day as chest but wont that be kinda impossble or should i just put my hands as close together as possble and just bang it out.. also is it ok to do CG bench with an ezcurl bar- beucase there I can have my hands touching..
3) sorry for all the questions
4) do you think this workout is OK for me since i have only been lifitng for like 2 years... or is this a workout for someone trying to defeat a pleatue...
4) is this for mass gains or stregth or both?
5) 8 sets for chets seems a little, little i suppose? the shock workout i have says (3 sets of dumbell bench 3 sets of incline bench 2 sets weighted dips for the power week -- i am saying this becuase on the bottom it says "more workouts to come" are there more workouts around this forum i dont know about?
6) and last but not least is your shock week, you superset everythihng... all that is is just do one of the exercises then walk to the other one immediatly, then take a 3 minute break then do it again- just reassuring....

thanks alot man sorry for the questions -