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18-Jun-03, 05:46 PM
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#1
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Registered User
Join Date: Jun 2003
Age: 23
Posts: 1,068
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workout plan
i just started a new workout plan, i just need some input on if this is a decent intermediate plan. and maybe some of you could share your lifting plans with me if thats possible
monday/thursday
bench 1x12,2x10,1x8,1x6
dumbell flys 1x12,2x10
barbell curl 1x12,2x10
concentration curl 1x12, 2x10
close grip bench press 1x12, 2x10
french press 1x12, 2x10
tuesday/friday
bent over row 1x12,2x10,1x8,1x6
lat pull 1x12, 2x10
military press 1x12, 2x10
side laterals 1x12, 2x10
shrugs 1x12,2x10, 1x8
squat, leg press 1x12,2x10,1x8
leg ext. 1x12, 2x10, 1x8
leg curl 1x12, 2x10, 1x8
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Last edited by rookie; 18-Jun-03 at 05:56 PM.
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18-Jun-03, 11:29 PM
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#2
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Registered User
Join Date: Jun 2003
Age: 23
Posts: 1,068
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so no one can tell me their lifting plan?
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18-Jun-03, 11:41 PM
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#3
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Hey man, don't cry if you don't get a reply within hours...
Anyways, what is your routine for? Powerlifting, BB, getting in shape?
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19-Jun-03, 04:11 AM
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#4
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Registered User
Join Date: Jun 2003
Age: 23
Posts: 1,068
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i want to body build.
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19-Jun-03, 04:39 AM
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#5
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Registered User
Join Date: Oct 2002
Location: Sydney, Australia
Age: 24
Posts: 342
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First off : How long have you been lifting?
Personally I would lower your rep range, keeping between 4 - 8 reps. Also EAT, EAT, EAT ( clean foods) give us abit more info about your self i.e height,weight, bf% age. |
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19-Jun-03, 04:40 AM
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#6
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Registered User
Join Date: Jan 2003
Posts: 1,679
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I currently use this routine:
Monday
High pulls (varied grip) 10 sets of 3
Snatch- grip deadlift 10 sets of 3
Barbell curl 5 sets of 5
Zercher good morning 8 sets of 5
Pulldown 2 sets of 20
Tuesday
Incline press 10 sets of 3
Push jerk 10 sets of 3
Bent-arm pullover 5 sets of 5
Front squat 10 sets of 3
Leg extension 2 sets of 20
Thursday
Wide-grip pullup 8 sets of 5
Power snatch 10 sets of 3
Shrug 2 sets of 20
Incline dumbell curl 8 sets of 3
Seated leg curl 10 sets of 3
Friday
Pause bench press 8 sets of 5
Overhead EZ-bar extension 8 sets of 3
Squat 8 sets of 5
I change my set/rep sequence every other week (the 10x3 exercises are then done 8x5 and vice versa). Rest periods are kept strictly at 60 seconds. Each workout takes about 50-55 min. |
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19-Jun-03, 04:41 AM
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#7
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Registered User
Join Date: Jun 2003
Age: 23
Posts: 1,068
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ok i was 180 at the end of football but now i want to body build sinc ei just graduated, im 5 6, 156, and 13 percent body fat, and i eat about 6 meals a day and im 17
__________________
5'6" 186 - 16%bf.....gonna be 200 at 15-16% in the near future.
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19-Jun-03, 04:43 AM
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#8
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Registered User
Join Date: Jun 2003
Age: 23
Posts: 1,068
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ebon did u make that plan up yourself? its nice i would love to do it but for all that i would need someone to spot me and i hate asking people in the gym to spot me because doin their own thing to
__________________
5'6" 186 - 16%bf.....gonna be 200 at 15-16% in the near future.
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Tags
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barbell curl, bench press, body fat, clean food, clean foods, dumbell curl, dumbell flys, grip bench, grip bench press, grip deadlift, grip pull, grip pullup, high pull, incline press, lat pull, leg curl, leg extension, leg press, military press, pause bench, push jerk, seated leg curl, vice versa  |
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