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Wasabi
Joined: 25 Jun 2005
Posts: 35
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 Posted: Mon Jun 09, 2008 2:04 am Post subject: |
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| swanso5 wrote: | well half of those exercises are useless so i'll list the best few exercises for each muscle:
back - chin/pull ups (find somewhere to do them, you won't get big without them), db rows, bent over rows, chest supported rows
legs - deadlifts, bulgarian split squats, split squats, single leg pistol squats, stiff legged deadlifts, single leg stiff legged deadlifts
chest - bench press, incline press, decline press, push ups
arms - the above mentioned back exercises for bi's but you can add in diamond push ups, bodyweight tricep extensions and tiger bend push ups for tri's as well as close grip bench press |
Starting week 5, how can I contact you for planning the next 6 weeks? The results have been great. Had to take a few days off last week for work, should I extend another week? |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 2:08 am Post subject: |
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| just get the one set that gioves you the most wt for the least price i'd say...maybe get 2 sets of the 115pds one for $80 total i;d say so you'll have 230pds of wt which should last you a while before you'll need anymore |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Mon Jun 09, 2008 3:42 am Post subject: |
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| Thanks for the weight tips. What are thoughts on the next workout? |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 4:38 am Post subject: |
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| what have just come off doing? |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Mon Jun 09, 2008 6:13 pm Post subject: |
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| swanso5 wrote: | | what have just come off doing? |
workout 1 - deadlifts / bench press / bent row / pull ups 5 x 5, do in pairs with 90secs btw sets
workout 2 - split squat / chest supported db row(alternate arms) / push up / cuban press / diamond push up 3 x 15, do in a circuit with 15secs btw sets
workout 3 -db front squat / db row / reverse lunge / db incline press / shoulder press / db kickbacks 4 x 8, do in pairs with 30secs btw sets |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 10:29 pm Post subject: |
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looks like one of mine?? i just looked it is...
maybe gib=ve the waterbury method a try, one of CW's anyway i'd say which is the same basic set up as what i give |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Tue Jun 10, 2008 1:25 am Post subject: |
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| swanso5 wrote: | looks like one of mine?? i just looked it is...
maybe gib=ve the waterbury method a try, one of CW's anyway i'd say which is the same basic set up as what i give |
Send a link if possible. Also I am willing to pay for your workout design. I've looked here: CW but feeling a bit overwhelmed. |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Tue Jun 10, 2008 2:17 am Post subject: |
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that's a good one...do these exercises and simply do what it says for each session...you may a warm up type week to find out what wt to use but that can be easily done
deadlifts
db bench press
db rows
front squat
standing shoulder press
don't worry about any isolation exercises
hmmm paid programming sounds good...any other takers there?? |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Tue Jun 10, 2008 3:46 am Post subject: |
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| Many thanks, should you ever decide on custom workout design please email. |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Tue Jun 10, 2008 4:01 am Post subject: |
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| well if you want one i can do one |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Tue Jun 10, 2008 9:02 pm Post subject: |
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| swanso5 wrote: | | well if you want one i can do one |
How should we go about it, email if this is off-topic. |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Wed Jun 11, 2008 12:20 am Post subject: |
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| pm me i suppose |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Sun Jul 13, 2008 10:12 pm Post subject: |
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| swanso5 wrote: | that's a good one...do these exercises and simply do what it says for each session...you may a warm up type week to find out what wt to use but that can be easily done
deadlifts
db bench press
db rows
front squat
standing shoulder press
don't worry about any isolation exercises
hmmm paid programming sounds good...any other takers there?? |
The same same exercises for each workout, weeks 1-6?
The Total-Body Plan
First and foremost, proper periodization planning is imperative. Without sufficient set/rep/load/rest parameters, even the best exercises won’t produce results. Therefore, I’ve devised the following periodization plan for unsurpassable hypertrophy increases:
Week 1
Workout 1
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Workout 2
Sets: 3
Reps: 8
Rest: 90 seconds between sets
Workout 3
Sets: 2
Reps: 15
Rest: 120 seconds between sets |
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swanso5
Joined: 16 Jan 2006
Posts: 6899
Location: melbourne, australia
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| Posted: Sun Jul 13, 2008 11:41 pm Post subject: |
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nah we'll need different exercises but following the same set up of exercise order
1 - deads, bb bench, bb bent row, front squat, bb push press
2 - back squat, db bench, chest supported row, stiff leg deadlift, sa db push press
3 - reverse lunge, single arm cable push/punch, single arm cable row, single leg stiff leg deadlift, alternate db shoulder press
add prone and side ab braces each alterneting each session |
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Wasabi
Joined: 25 Jun 2005
Posts: 35
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| Posted: Mon Jul 14, 2008 10:15 pm Post subject: |
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| Would you be so kind as to tailor the exercises for Dumbbells only? |
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