Duane's journal

[duane_rdu]

Hello everyone. Well here's the current routine that I'm working on. It is an 11 week program. I got this program from bodybuilding.com. I have worked out off and on for over 10 years. However, due to years of inconsistency, I still consider myself a beginner.
Anyway I will give you the first 3 weeks on this one. Weeks 4-7 and 8-11 will be given on the next post. I didn't want to make this post too long.

WEEKS 1-3 12-15 reps-Max weight

Day 1: MONDAY (Back & Shoulders)
Lat Pulldowns
Cable Rows
Hammer Strength Shoulder Press
Side Lateral Raises
Rear Delt Raises

Day 2: Tuesday
Cardio (or aerobics class) and Abs

Day 3: Wednesday (Legs & Triceps)
Smith Close-grip Bench press
Lying Dumbbell Tricep Extensions
Barbell Lunges
Lying Leg Curls
Calf Presses

Day 4: Thursday
Cardio (or aerobics class) and abs

Day 5: Friday (Chest & Biceps)
Preacher Curls
Hammer Curls
Flat Bench Press
Peck Deck
Shrugs (not related to either chest or biceps... it was on the workout plan template).

Day 6: Saturday
Cardio (or aerobics class) and abs)

I've already completed this phase of my program. Let me know what you think so far. Or let me know if you need more info. Weeks 4-7 are will be posted next. Thanks.

[duane_rdu]

Hello again. Weeks 4-7 follow the same format. The only difference is the decrease in reps and increase in weight. Also the exercises have changed. I am currently on week 6. So that I won't be too redundant, I will condense this one to spare you all the extra reading. Just know that the cardio/aerobics days stay the same (days 2, 4, and 6).
Here is a what I'm currently doing:

Reps: 8-10; Max. weight

Monday: Back & Shoulders
Assisted Pull-ups
Smith Machine Rows
Barbell Military Press
Side Lateral Raises
Cable Rear deltoid/lateral raises

Wednesday: Legs & Triceps
Tricep Dips
Tricep Rope Pushdowns
Smith Machine Squats
Lying Leg Curls
Machine Calf Raises (I do more than the 8-10 reps)

Friday (Chest, Traps, & Biceps)
Barbell curls
Concentration Curls
Smith Barbell Shrugs
Dumbbell Flyes
Pullovers

So there you have it. Regarding my calves, I ALWAYS do more reps. I try to burn them out since they're a stubborn muscle group.
I will give you weeks 8-11 when weeks 4-7 are completed. Let me know your thought, opinions, suggestions, and advice you may have. I would greatly appreciate it.

[duane_rdu]

Any tips, advice, or suggestions? I welcome them!

I'll make a couple of suggestions, then others will add theirs.

I encourage you to keep a detailed journal of the weight and sets/reps that make up each workout so you can eventually have the archival benefit of that level of detail. It will help you see the progress you are making.

I think you will be better served by sticking to the compound barbell exercises. May I suggest you read the interview of Tommy Kono that appeared in the Fall 2007 Discuss Fitness newsletter. In that interview, Mr. Kono outlines a good barbell weightlifting workout plan consisting of the compound exercises, along with his set/rep recommendations. I think that plan would work good for you.

Have a great day!