continued ...............
Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...
A favorite of mine that hits each bodypart twice per week.
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
A simple 4 day upper/lower.
Mon.
Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10
Wed.
Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10
Fri.
Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10
Sun.
Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10
continued ...............
May 14, 2009
May 4, 2009
Routines and Tip - 1
continued ...............
A rotation that hits each body part once every 4-5 days.
1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10
2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10
3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10
4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10
Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...
Another rotation that hits each body part once every 4-5 days but using a little more volume.
1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10
2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10
4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
To be continued ...............
A rotation that hits each body part once every 4-5 days.
1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10
2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10
3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10
4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10
Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...
Another rotation that hits each body part once every 4-5 days but using a little more volume.
1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10
2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10
4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
To be continued ...............
May 2, 2009
Routines and Tip
I hope this will help beginners and first time readers and also some intermediate lifters who are looking for a new routine.
First a few basic points to consider.
1) Don't copy the workout routines of advanced guys that are already big, and strong.
The training style of someone who is already strong, and has experience under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experience, know how to fine tune a workout to address their own personal strengths and weaknesses.
2) No one single training style is optimal for everyone.
There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, for everyone, at all times. We must experiment and find what works for us as an individual, because that's what you are, unique, so while somebody else may gain well on program A, program B may be more suited to you. The best way to find out? Try!
3) Keep your routine simple, basic and focus on getting stronger.
The best thing a new lifter can do is train to get stronger on the core lifts, compound (multi-joint) movements:
Squats
Dead lifts
Bench
Rows
Dips
Chins
Overhead pressing
These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! I'm not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.
4) Avoid extremes to begin with.
At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it's absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.
A simple 3 day routine. Each body part once per week. Each exercise 2-4 sets, reps 5-8.
Back/Bis
Dead lifts
A Row
Chins or Pulldown
Bicep Curl
Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation
Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
To be continued ...............
First a few basic points to consider.
1) Don't copy the workout routines of advanced guys that are already big, and strong.
The training style of someone who is already strong, and has experience under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experience, know how to fine tune a workout to address their own personal strengths and weaknesses.
2) No one single training style is optimal for everyone.
There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, for everyone, at all times. We must experiment and find what works for us as an individual, because that's what you are, unique, so while somebody else may gain well on program A, program B may be more suited to you. The best way to find out? Try!
3) Keep your routine simple, basic and focus on getting stronger.
The best thing a new lifter can do is train to get stronger on the core lifts, compound (multi-joint) movements:
Squats
Dead lifts
Bench
Rows
Dips
Chins
Overhead pressing
These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! I'm not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.
4) Avoid extremes to begin with.
At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it's absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.
A simple 3 day routine. Each body part once per week. Each exercise 2-4 sets, reps 5-8.
Back/Bis
Dead lifts
A Row
Chins or Pulldown
Bicep Curl
Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation
Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
To be continued ...............
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