Help my Dad!

[Mule]

My Dad he works out at home. But he needs some help so I told him a few of you fellas workout at home so he wondered if any of you could help.
I know he has the following:
Bench (adjustable)
ez-curl bar (arm blaster thing too)
leg extension attachment to his bench
some dumbells not many

Hes not looking to get bigger just wants something to follow! THANKS GUYS, OH AND GIRLS TOO!

 

[TheSupremeBeing]

Monday - Back/Biceps

Chins-2x5 (weighted), 1xFailure. (tell him to buy a chinning bar, you can ones that go between a door for $20)
Barbell Row-2x5, 1x12
Shrug-2x10
Straight-Bar Curl-2x5

Wednesday - Chest/Shoulders/Triceps/

Decline Press-2x5, 1x12
Flye-2x5, 1x12
Shoulder Press-2x5
Skull Crusher-2x5

Friday - Legs/Abs

Squat-2x5, 1x12 (have him set the bench uprights in the highest postion, get under the bar, and squat).
Leg Ext-2x10
SLDL-2x5, 1x12
Calf Raise (DB's)-2x10
Weighted Crunches-2x8-15

Do a progressive warm up set on the first exercise of each bodypart. Your warm up should like like this:

Set 1 - 50% working weight, 10 reps, 60 sec rest
Set 2 - 60% working weight, 8 reps, 60 sec rest
Set 3 - 75% working weight, 4 reps, 2 min rest
Set 4 - 85% working weight, 2 reps, 3 min rest
Set 5 - 90% working weight, 1 rep, 3 min rest

Have him add weight and/or reps to the bar every workout.

Stick to this routine until his progress stops completely.

Rest 3 minutes between sets of large muscle groups, and 2 minutes for small.

Use a full ROM on every exercise.

Do not stretch before training, stretch after.

And most importantly, be consistent and have faith in your routine.


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Complex problems have simple, easy to understand, wrong answers.

 

[MightyKing]

stretch after? .....

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

 

[TheSupremeBeing]

Yes.

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Complex problems have simple, easy to understand, wrong answers.

 

[MightyKing]

why

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"The Greatest Mistake You Can Ever Make Is Continually Fearing That You Will Make One"
-Elbert Hubbard

 

[TheSupremeBeing]

Stretching before exercise will only serve to weaken you, and it has never been shown to decrease risk of injury.

Even a very little amount of stretching before exercise will weaken you, and with the amount of stretching some people do, there may be a considerable strength drop.

Additionally, one 30 seconds stretch has been shown to be just as effective as three 60 second stretches.

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Complex problems have simple, easy to understand, wrong answers.

 

[bludevil]

Right now I'm using with success the bulking routine and diet found on WannaBeBig.com.
Routine Split and Exercise Selection (Part I)
Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps


Routine Split and Exercise Selection (Part II)

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

Abs to be done on any training day of personal choice.

Crunches : 4 x 8-10 reps

 

[walter]

bd-that program you got is a waste of time.

 

[Large And In Charge]

Originally posted by walter:
bd-that program you got is a waste of time.

You sure are opinionated, you sure you're not related to cack! lol



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If you build it they will come

 

[Maki Riddington]

Originally posted by walter:
bd-that program you got is a waste of time.

*** Why is that?



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Exercise, my drug of choice

 

[SKINSFAN]

I do all of my workouts at home and I have for a long time.
sunday: dumbell bench
warm up 2 sets
3x12
incline dumbell bench 3x12
flys 3x12
pushups till failure
dumbell squats 3x12
leg extensions 3x15
leg curls 3x15
one leg dumbbell toe raises
monday: 30 minutes interval cardio
15 minutes of ab work
tuesday: dumbbell shoulder press
2 warm ups
3 x 12
laterall raise 3x12
front raise 2x12
rear raise 2x12
dumbell shrugs 3x12
tricep lying extensions 3x12
bench dips 3 sets each till failure
one arm overhead dumbell ext. 3x12
wednesday: 30 minutes cardio
15 minute ab work
thursday: bent over row 3x12
pullups 3 sets till failure
dumbbell pullover 3x12
reverse hyperextension 3 sets till failure
incline curl 3x12
e-z curl preacher (7's) 3 sets
reverse e-z curl bar

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GO SKINS !!!

 

[Mule]

Thanks fellas, I let him see these!

 

[walter]

bd-example #1 what is 1 set of shrugs going to do? nothing.

 

[TheSupremeBeing]

One set of shrugs will stimulate the traps enough for muscle growth.

And, if taken to failure, it will stimulate the traps just as much as multiple sets not taken to failure.

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Complex problems have simple, easy to understand, wrong answers.

<font size="1">[This message has been edited by TheSupremeBeing (edited 06-05-2001).]</font>

 

[walter]

1 set of 10 will not do nothing-1 set to failure will but 1 set of 10 will not.

 

[TheSupremeBeing]

LOL...did you notice each workout is on a different day?

He does biceps on day one because they are a synergist to the back, and the back is a larger muscle than the chest. Triceps are not done on that day because triceps are a synergist to the shoulders and triceps.

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Complex problems have simple, easy to understand, wrong answers.

 

[bludevil]

First of all, I've only been working out seriously for 7 months. If your actually telling the truth about what you bench (which I highly doubt) then I guarantee you've been lifting for longer than 7 months. Secondly, I've only been using this routine for 1 month and I've progressed in weight each workout. Also, what don't you look at the freaking program. You don't do bi's before tris. Let it be known this is a bulking program not a bb program.

<font size="1">[This message has been edited by bludevil (edited 06-05-2001).]</font>

 

[walter]

i would if I knew how, I don't have a scanner. I would love to prove you guys that your all wrong. I have read all most of what you guys say but, you need to take your supplements right after your workout with a high protein and carb drink, that is very important.

 

[HickeyNC]

well you can hop on your trycycle and head on over to the Kinkos. You allowance should cover the cost to scan the pics in.

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HickeyNC

You get what you put in.

 

[Mule]

Alrighty fellas, Play nice! I like to see some pics of walt myself. Must be some damn good supplements you are taking. Why dont you send some my way.

 

[TheSupremeBeing]

Anyway, have your dad use the routine I outlined, give it at least 4 weeks, and make no changes (unless something gives him discomfort). This routine WILL work for everyone (unless outside factorts contribute such as high stress levels, inadequate nutrition, etc). Yes, I said everyone.


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Complex problems have simple, easy to understand, wrong answers.



<font size="1">[This message has been edited by TheSupremeBeing (edited 06-06-2001).]</font>

 

[walter]

funny