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02-Aug-04, 04:29 PM
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#16
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Any recomendation for compound. which should I cut out?
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02-Aug-04, 04:29 PM
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#17
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Quote:
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Originally Posted by _TRiley_
How tall are you 'Only13'?
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5'7"  havent grown in a long time though |
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02-Aug-04, 04:36 PM
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#18
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Quote:
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Originally Posted by rrouleau
Is that like a 2-day split? If so that is a hell of alot of work.
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Yea I wanted to workout each muscle more than a 3 day split so I made this. Ive cut some things:
Chest/Shoulders/Triceps
3 sets flat barbell bench press
3 sets incline dumbbell press
3 sets cable crossover
3 sets shoulder press
3 sets military press
3 sets skull crushers
3 sets assisted dips
3 sets press downs
I cut the close grip press
front raises and overhead extentions I added dips
Legs/Back/Biceps
3 sets squats
3 sets leg press
3 sets calf raise
3 sets leg extensions
3 sets dead lifts
3 sets one arm dumbbell rows (bent over on bench)
3 sets lat pull downs (wide grip to front of face)
3 sets seated rows
I cut the leg curls and shrugs |
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02-Aug-04, 04:56 PM
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#19
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Quote:
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Originally Posted by Only13
Chest/Shoulders/Triceps
3 sets flat barbell bench press
3 sets incline dumbbell press
3 sets cable crossover
3 sets shoulder press
3 sets military press
3 sets skull crushers
3 sets assisted dips
3 sets press downs |
I would cut out the cable cross-overs and add in 1-2 sets of weighted dips.
I would also cut down the total number of sets for Triceps to 5 or 6 at most.
Quote:
Legs/Back/Biceps
3 sets squats
3 sets leg press
3 sets calf raise
3 sets leg extensions
3 sets dead lifts
3 sets one arm dumbbell rows (bent over on bench)
3 sets lat pull downs (wide grip to front of face)
3 sets seated rows
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I would cut out the leg extensions and add in some direct hamstring exercises (stiff legg deads).
Other than that, things look good, as long as you can handle and recover adequately from working each body part 3 times per week or more.  |
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02-Aug-04, 05:00 PM
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#20
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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I can barely do 1 set of dips ( not assisted) As for the # of reps per set for each exercize :confused: Maybe 10? 8? Or the pyramid training? :confused:
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02-Aug-04, 05:45 PM
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#21
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Im making a chart in excell to keep track of my workout progress
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02-Aug-04, 05:59 PM
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#22
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Quote:
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Originally Posted by Only13
I can barely do 1 set of dips ( not assisted) As for the # of reps per set for each exercize :confused: Maybe 10? 8? Or the pyramid training? :confused:
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How about addding in decline bench press then, instead of the weighted dips that I suggested? |
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02-Aug-04, 06:00 PM
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#23
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Roll'n On 28's
Join Date: Oct 2002
Posts: 4,072
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Quote:
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Originally Posted by Only13
Im making a chart in excell to keep track of my workout progress
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VERY smart idea.... this will definitely enhance your progress, allow you to see what needs to be worked on, and allow you to know where you stand in the scheme of things, which will then allow you to constantly set new goals. Very important! |
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02-Aug-04, 06:12 PM
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#24
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Yea it will be usfull
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02-Aug-04, 09:59 PM
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#25
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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As for the # of reps per set for each exercize Maybe 10? 8? Or the pyramid training?
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03-Aug-04, 12:49 AM
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#26
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Im gunna stick with what Im doing now until summer ends, then Ill start my split
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03-Aug-04, 11:17 AM
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#27
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Today I
did this:
1. Calve raise: 3x10
2. Squats: 3x10
3. Seated Rows: 3x10
4. Lat Pull Down: 3x10
5. Incline Chest Press: 3x10
6. Bench Press (DB/BB): 3x10
7. Triceps Push Down: 3x10
8. Seated Bicep Curls: 3x10
9. Negative Pull-ups: 3x10
10. Hanging leg raises: 3x10
11. Seated Crunch: 3x10 |
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03-Aug-04, 11:18 AM
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#28
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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And big news, I did 2 pullups in a row!! my record. I never used to even do one. Woot |
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03-Aug-04, 11:33 AM
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#29
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Registered User
Join Date: Mar 2004
Location: Southern Illinois
Age: 26
Posts: 870
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Congrats on the pullups!!! Keep up the good work.
__________________
Failure is not falling down, it is not getting up again.
The moment you tell yourself you can do it, you can.
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03-Aug-04, 11:34 AM
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#30
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Registered User
Join Date: Jun 2004
Location: New Jersey
Age: 17
Posts: 642
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Thanks alot Andrea |
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Tags
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