Workout plan thingy mabober

[Mr.Xtreme]

week one arms "These change every week"
BICEP
Alt curls=
1.50's-8
2.55's-7
3.60's-5
4.65's-2
Standing barbell curls=
1.95-8
2.115-6
3.135-4
Close grip preacher curls
1.70-8
2.90-8
3.100-5

Chest
Incline press with barbell
1.135-15
2.155-12
3.185-9
4.205-5
Flat press with dumbells
1.80's-15
2.85's-12
3.90's-7
4.95's-5 try for
Flat db flies
1.40's-12
2.45's-10
3.50's-8
4.55's-4\5
incline db flies
1.35's-12
2.40's-8
3.45's-5
4.50's-try for 4 lol
Pec deck flies
1.155-12
2.185-10
3.205-8
4.215-5
rest day

BACK
Deadlifts
1.235-12
2.275-10
3.295-8
4.325-try for 5
bb rows bent over
1.135-15
2.155-12
3.185-8
4.205-try for 6-7
db rows
1.70's-12
2.75's-10
3.80's-8
4.85's-5
infront the neck pulldowns
1.135-12
2.145-10
3.155-8
4.165-5
shoulders
db shoulder presses
1.50's-10
2.55's-8
3.60's-8
4.65's-5
Military presses
1.155-12
2.165-10
3.185-10
4.200-8
bb front raise to chin "forgot the name lol"
1.95-10
2.105-10
3.115-8
4.125-5
db raise them out lol "again forgot the name"
1.25's-10
2.30's-10
3.35's-8
4.40's-5
rest day
LEG DAY

**** lol
Squats
1.225-10
2.275-6
3.305-5
4.320-3-4
Leg press
1.245-10
2.335-8
3.425-6
4.515-3-4
Leg extensions
1.140-10
2.185-10
3.235-8
4.270-6
leg curls
1.140-10
2.150-10
3.160-5
4.165-4

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Don't ever look behind at the things you have don't. Always look forward.

 

[TheSupremeBeing]

That's a crappy routine you have there.

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

 

[Mr.Xtreme]

lol well give me something I could work on here instead of that? lol

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Don't ever look behind at the things you have don't. Always look forward.

 

[TheSupremeBeing]

I'm not going to write you a routine, I will provide you with guideline to write up your own routine.

-Workout 4x a week maximum.

-Train each muscle no more than once every 5-7 days.

-Perform 1-2 compound exercise and one isolation exercise for each part.

-Perform no more than 3 sets for each exercise, 2 being recommended.

-After you warm-up take each set to positive failure.

-Focus your reps in the 5-7 range, but do at least one set for each of the large bodyparts in the 10-12 range.

Now make a routine and I'll critique it.

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

 

[Charger]

I think TSB nailed it. The only thing I might ad is pay attention when doing compound exercises not to work out the same muscle twice in two days. Shoulders for example, Doing Bench presses on Mon. then doing shoulders the next day.

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Can't never did nothin,(Dedicated to my father)

 

[SKINSFAN]

TSB Quit beating around the bush and say what you mean, lol

On a serious note, You seem to have a great know how, could you post a sample routine?

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GO SKINS !!!

 

[TheSupremeBeing]

I suppose I could...

This is just a sample, it will however work for everyone, just may not be optimal for everyone.

Monday - Legs/Abs

Squats-2x5, 1x12
Leg Ext-2x10
SLDL-2x5, 1x12
Leg Curl-2x10
Calf Raise-2x15-20
Weighted Crunches-2x15-20

Wednesday - Back/Biceps

Chins-2x5-7, 1x10-12
Row (whichever you like)-2x10
Pull-Over-2x8-10
Rear Lateral-2x8-10
Shrug-2x10
Barbell Curl-3x8-10
Grip work-1x30 seconds, 1x60 seconds

Friday - Chest/Shoulders/Triceps

Decline Press/or dips-2x5-7, 1x10-12
Flye-2x8-10
Military press (i prefer Db's)-3x5-7
Side Lateral (optional)-2x8-10
Skull Crusher-3x5-7

There ya go, a sample routine.



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

 

[ballast]

Looks like a really good routine.The only thing I would do is drop the leg extensions, but that's just me.

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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"