Announcement

Collapse
No announcement yet.

what do ya'll think of my workout?

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • what do ya'll think of my workout?

    this is what i'll be doin...5 days a week for right now until i get back into the shape i want, then 3 days a week to maintain it. here is the workout:
    For the 5 day part i do, 12312, then the next week it's 31231, then 23123, then back to 12312.

    Workout 1:
    flat bench-pyramid sets:1-2-3-4-5-4-3-2-1
    incline bench-pyramid sets
    flys:4 sets:10
    bent over row-pryamid sets
    pull ups-pyramid sets
    lower back extension-4 sets:10

    workout 2:
    shoulder press: pyramid sets
    lat raise: 4sets:10
    tri pushdown: pyramid sets
    skullcrusher: pyramid sets
    alt bicep curl: pyramid sets
    preacher curl: pyramid sets

    workout 3:
    leg ext: pyramid sets supersetted with single leg ext: 4sets:10
    squats: 4sets:20-25
    leg press: pyramid sets
    hamstring curl: pyramid supersetted with single ham curl: 4 sets:10
    calf raise: 4 sets: 25
    shrugs: 4 sets: 25

    i will also be running 3 days a week, working up to 30 min a day.
    Abs will also be 3 days a week.

    i'll take any suggestions/criticism ya'll have...this isn't set in stone, it's just a starting point.

  • #2
    or how about this, i'll choose 3 exercises for each muscle group...go to the gym 3 days a week and do one exercise for each muscle group for a full body workout 3 days a week. so it would be like this (for chest):
    bench press
    flys
    close grip EZ bar bench

    Mon: bench
    Wed: Flys
    Fri: close grip

    And do this for the whole body...how does that sound?

    Comment


    • #3
      Hi DM,

      If you havent been in the gym in a while I would start with your second option to get back into it. This would give you a full body work out 3x's per week and also give you plenty of time for rest and recuperation. I would use more compound excercises than isolation ones when starting off (e.g. A compound movement would be assorted barbell & dumbell benchpress movements over the isolation movements like flys and cable crossovers) The compund excersises will incorporate more overall muscle to move the weight.

      You could then run on your off days. I would stick with that routine for 4-6 weeks and then change to your first suggestion.

      Good luck !!

      Comment


      • #4
        Originally posted by dukemushroom
        this is what i'll be doin...5 days a week for right now until i get back into the shape i want, then 3 days a week to maintain it. here is the workout:
        For the 5 day part i do, 12312, then the next week it's 31231, then 23123, then back to 12312.

        Workout 1:
        flat bench-pyramid sets:1-2-3-4-5-4-3-2-1
        incline bench-pyramid sets
        flys:4 sets:10
        bent over row-pryamid sets
        pull ups-pyramid sets
        lower back extension-4 sets:10

        workout 2:
        shoulder press: pyramid sets
        lat raise: 4sets:10
        tri pushdown: pyramid sets
        skullcrusher: pyramid sets
        alt bicep curl: pyramid sets
        preacher curl: pyramid sets

        workout 3:
        leg ext: pyramid sets supersetted with single leg ext: 4sets:10
        squats: 4sets:20-25
        leg press: pyramid sets
        hamstring curl: pyramid supersetted with single ham curl: 4 sets:10
        calf raise: 4 sets: 25
        shrugs: 4 sets: 25

        i will also be running 3 days a week, working up to 30 min a day.
        Abs will also be 3 days a week.

        i'll take any suggestions/criticism ya'll have...this isn't set in stone, it's just a starting point.
        Seems a good workout program to me...but I would train my abs more- 6 times a week, and run more- 5 times a week.

        Comment

        Working...