work out plan..
26-Oct-2003, 04:54 AM
#1
Senior Member
Thread Starter
Join Date: Sep 2002
Location: Pickering
Posts: 1,951
work out plan..
how does this sound guys
Monday - Chest
name 4 sets
flat bench barbell
flat bench dumbell
incline bench
decline bench
cable flys
Tuesday - Tricep
name 4 sets
inclose bench press with the ez curl bar
skull crushers
kickbacks
tricep extensions with the v-bar using cables
Wednesday - Shoulders
name 4 sets
shoulder press barbell
shoulder press dumbell
side raises
infront raises
shrugs
trap pulls up to ur chin
Thursday - Back
name sets 3-4
LAT PULL DOWNS BEHIND HEAD
LAT PULL DOWNS INFRONT
SEATED ROWS
ONE ARM DUMBELL ROWS
BENT OVER ROWS
LOWER BACK REVERSE CRUNCHES
Friday - Biceps
name sets 3-4
DUMBELL CURLS
STRAIGHT BAR CURLS
PREACHER CURLS
ONE ARM PREACHER CURLS
HAMMER CURLS
i was thinkin of takin clem to get ripped.. should i or no?
Monday - Chest
name 4 sets
flat bench barbell
flat bench dumbell
incline bench
decline bench
cable flys
Tuesday - Tricep
name 4 sets
inclose bench press with the ez curl bar
skull crushers
kickbacks
tricep extensions with the v-bar using cables
Wednesday - Shoulders
name 4 sets
shoulder press barbell
shoulder press dumbell
side raises
infront raises
shrugs
trap pulls up to ur chin
Thursday - Back
name sets 3-4
LAT PULL DOWNS BEHIND HEAD
LAT PULL DOWNS INFRONT
SEATED ROWS
ONE ARM DUMBELL ROWS
BENT OVER ROWS
LOWER BACK REVERSE CRUNCHES
Friday - Biceps
name sets 3-4
DUMBELL CURLS
STRAIGHT BAR CURLS
PREACHER CURLS
ONE ARM PREACHER CURLS
HAMMER CURLS
i was thinkin of takin clem to get ripped.. should i or no?
26-Oct-2003, 08:36 AM
#3
Registered User
Join Date: Nov 2002
Posts: 1,907
Sounds like you don't know what the hell you are talking about.
First off you're training tricep three days in a row (1 directly, 2 secondary)
Biceps are also being trained 2 days in a row... If your goal is to put on muscle you really need to do some research.
Also, train your legs or you will regret it.
Lastly, it's clenbuterol and again stay away from **** you don't know how to spell.
First off you're training tricep three days in a row (1 directly, 2 secondary)
Biceps are also being trained 2 days in a row... If your goal is to put on muscle you really need to do some research.
Also, train your legs or you will regret it.
Lastly, it's clenbuterol and again stay away from **** you don't know how to spell.
27-Oct-2003, 12:21 AM
#10
Registered User
Join Date: Apr 2002
Location: Toronto
Posts: 9,255
Originally posted by labatia
ok so then why not help me make a woork out plan suitable to ur needs.. i post up here for help ..
ok so then why not help me make a woork out plan suitable to ur needs.. i post up here for help ..
That would be unadvisable......what MIGHT work for him, might NOT be benificial to you.
You should go see a trainer/nutritionalist to get something set-up and tailored specificaly to your requirements.
27-Oct-2003, 06:14 AM
#12
Senior Member
Join Date: Aug 2003
Posts: 15,801
no, don't do steriods. Don't do creatine either. As soon as you stop working out, the creatine infaltes your muscles with water, and when your not working out it all turns into fat. Its not worth it, and steriods are just bad. Just work at it, youll feel alot better when you see results.
27-Oct-2003, 08:20 AM
#13
Registered User
Join Date: Dec 2002
Location: Milton
Posts: 1,357
Originally posted by labatia
im gonna just do steriods
**** it
im gonna just do steriods
**** it
George that routine that you posted is going to kill you...you have to give your body more time than that to recouperate. Even though you may not be working the same muscle group 2 days in a row, your body still needs energy and time to heal the muscles that you've worked. My routine is Monday, Wednesday, Friday, Sunday...basically every other day...and I work out what i feel is ready to go...certain days some muscles may not have recouped 100%...my best advice is to take a couple of personal training days and have the trainer work a schedule for you. There are just some many different plans out there to cater to what you want...there are different exercises to bulk up, tone and strength...trust me, talk to a personal trainer and he/she can help you like youve never believed.
Hope this helps., PEACE
27-Oct-2003, 08:24 AM
#14
Registered User
Join Date: Nov 2002
Posts: 1,907
Notorious, what you wrote is pure ignorance.
Labatia, I thought I gave you a workout plan before..
Try a split like this
Chest
Quads and Hams
Shoulder Triceps
Off
Back, Traps and Biceps
Calves and Abs
Off
Repeat
Choose 3 exercises per muscle, and 3-4 sets per exercise
Keeps reps between, 8-10
Keep protein intake to 1 gram - 1.5 grams per pound of bodyweight. Carbs should be 2 grams to 2.5 grams..
Fat intake should be 20%, keep it around 40-50 grams.. (Coming from essential fatty acids, ((Olive oil, nuts, fish, natural peanut butter)
Drink about a gallon of water per day as well
Stay away from supplements since you don't know what the hell they do lol..
Labatia, I thought I gave you a workout plan before..
Try a split like this
Chest
Quads and Hams
Shoulder Triceps
Off
Back, Traps and Biceps
Calves and Abs
Off
Repeat
Choose 3 exercises per muscle, and 3-4 sets per exercise
Keeps reps between, 8-10
Keep protein intake to 1 gram - 1.5 grams per pound of bodyweight. Carbs should be 2 grams to 2.5 grams..
Fat intake should be 20%, keep it around 40-50 grams.. (Coming from essential fatty acids, ((Olive oil, nuts, fish, natural peanut butter)
Drink about a gallon of water per day as well
Stay away from supplements since you don't know what the hell they do lol..
27-Oct-2003, 08:24 AM
#15
Registered User
Join Date: Dec 2002
Location: Milton
Posts: 1,357
oh and my best advice is to stay away from the supplement ****...although some people recommend it...if youre really serious of bulking up...set a strict strict strict diet...manly consisting of Chicken, Tuna, Fish...basically all your high protein foods and bland potatoes for energy...
Stay away from the supplements and weight gainers, in my opinion they are a short term fix when the long term effects are really schetchy...who knows what they are doing to you liver...
Stay away from the supplements and weight gainers, in my opinion they are a short term fix when the long term effects are really schetchy...who knows what they are doing to you liver...
27-Oct-2003, 02:02 PM
#17
actually, I think labatia's post is pure ignorance.
notorious' post is a classic example of "some (incomplete) knowledge is often more dangerous than no knowledge at all"
I see it a lot on this site, completely bullshit answers to pretty significant questions just based on something that someone heard about but know nothing firsthand. I no longer bother even correcting ppl no more, then they argue and waste my time...
too many experts, not enough knowledge.
BPBSI knows his isht, that's a fact. If you have a problem in terms of time or whatever to get enough protein in your diet, whey protein is an acceptable supplement to a SOLID eating plan. Some ppl just can't eat 5 cans of tuna in a day
Just be ready for massive protein ***** every day.
notorious' post is a classic example of "some (incomplete) knowledge is often more dangerous than no knowledge at all"
I see it a lot on this site, completely bullshit answers to pretty significant questions just based on something that someone heard about but know nothing firsthand. I no longer bother even correcting ppl no more, then they argue and waste my time...
too many experts, not enough knowledge.BPBSI knows his isht, that's a fact. If you have a problem in terms of time or whatever to get enough protein in your diet, whey protein is an acceptable supplement to a SOLID eating plan. Some ppl just can't eat 5 cans of tuna in a day
Just be ready for massive protein ***** every day.
27-Oct-2003, 02:16 PM
#19
Registered User
Join Date: Feb 2003
Location: Oakville
Posts: 146
I say, work yer chest and biceps everyday, never work your legs, and take a shitload of supplements, spend all your money on them... but, then again, I may just be a sarcastic ***** with nothing but time on my hands...
27-Oct-2003, 02:24 PM
#20
Registered User
Join Date: May 2002
Location: GTA
Posts: 3,200
That workout u have it messed up and your overworking your muscles. Split it up, cut a few back. I personally workout every second day so that day i have off I can relax and make my muscles heal which is when they grow.
My workout is as follows..
Mon- chest and tris
wed- legs and delts
fri-back and bis
This schedule works out great, why b/c while im doing chest my tricepts are getting worked out also and the same as my back and bis which is why both are being done on the same day instead of mixing up all different types of muscle groups all in one shot.
Supplements are not a ******* waste, who ever told u that is messed up. Creatine never got me fat when I went off of it and I never noticed a single downfall from getting off of it and it helped me a lot when I worked out, thats if you follow the proper loads and recommendations to taking it.
Protein is a meal replacement and it also helps you repel your muscles a bit quicker. People who want to bulk up must eat a lot, a good 5-6 meals a day. Some people don't have the time to do so, so a protein shake is a great way to add some nice calories and protein in a short time span. BUT if your not eating a good 4 SOLID meals a day and you think drinking protein shakes all day instead of actual solid meals then your an idiot and your not getting anywhere.
If you have the time to eat solid meals, **** the protein, don't bother. Just EAT EAT EAT EAT EAT and train hard and PROPERLY!!!and never overwork your muscles and get sleep!!
My workout is as follows..
Mon- chest and tris
wed- legs and delts
fri-back and bis
This schedule works out great, why b/c while im doing chest my tricepts are getting worked out also and the same as my back and bis which is why both are being done on the same day instead of mixing up all different types of muscle groups all in one shot.
Supplements are not a ******* waste, who ever told u that is messed up. Creatine never got me fat when I went off of it and I never noticed a single downfall from getting off of it and it helped me a lot when I worked out, thats if you follow the proper loads and recommendations to taking it.
Protein is a meal replacement and it also helps you repel your muscles a bit quicker. People who want to bulk up must eat a lot, a good 5-6 meals a day. Some people don't have the time to do so, so a protein shake is a great way to add some nice calories and protein in a short time span. BUT if your not eating a good 4 SOLID meals a day and you think drinking protein shakes all day instead of actual solid meals then your an idiot and your not getting anywhere.
If you have the time to eat solid meals, **** the protein, don't bother. Just EAT EAT EAT EAT EAT and train hard and PROPERLY!!!and never overwork your muscles and get sleep!!
