ShapeFit.com

[team13ster]

hello this is my first time writing so please bare with me i am 30 yrs old 6 ft 254lbs i started working out about 4 months ago i have a fish and chicken breast diet with alot of veg. almonds for snacks and protein shake for post work out anyways the reason im writing is because id like to see if im going about my work outs the right way. i work out five days a week and do cardio five days as well i walk for 20 min. at 3.5mph and run at 6mph for 10min i have alot of free time right now my workouts look like this.


mon. and thurs,

chest-bench press 80% 1rm 3x6, flat db press 3x10, incline db press 3x10 and incline db flys 3x10

tricepts-one arm lying extentions 3x10, two arm
lying extentions 3x10, and skull crushers 3x10



tues and thurs.

back- one arm bb rows 3x10, incline bench db rows 3x10, one arm db rows 3x10 and reverse grip bent over rows 3x10

bicepts-one arm standing db curl 3x10, one arm db incline bench curl, and 21's


wen.

shoulders-reverse db incline flys 3x10, two arm db raises 3x10, one arm front deltoid raises 3x10 and db shrugs 3x10

legs- squats 3x10, db step ups 3x10, and calve raises 3x10


also all my workouts are done at home i have db set 5lbs to 50 lbs plates up to 300lbs a bench and a leg press rack so i would prefer all free weight work outs please

THANKS

[HOUSTON TEXAN]

The Waterbury method by Chad Waterbury, do as written.

Read "read before posting" in the diet section as well.

[swanso5]

- 10 sessions/week is too much
- do as suggested above

[team13ster]

i read the waterbury method on t-nations site some of the stuff i really never seen also were i live their is no where to do pull ups or chin ups is there another alterative is there a sit that not only tells you about the waterbury method but also show it


thanks for the help

texan and swanso5

[swanso5]

pop the exercises in you tube and there will be videos for you...we'll need another back exercise...post the program for me so i don't over lap

[team13ster]

day 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips ( is this till faliure or two reps before )

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers ( is this till faliure or two reps before )

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets

DAY 2

15-20 minutes of medium intensity jogging or GPP work

DAY 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift) ( is this till faliure or two reps before )

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises ( is this till faliure or two reps before )

B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

DAY 4

Same as Day 2

DAY 5

Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)

Note: Utilize a supinated (palms up), shoulder-width hand grip

A1 Decline Barbell or Dumbbell Bench Press ( is this till faliure or two reps before )

A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises

B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

Note: No rest between legs

DAY 6

Same as Day 2

DAY 7

[team13ster]

you've got to forgive me but im really wet behind the hears when it comes to this i only did curls and bench press when i was young can you tell me is part where it says a or b is that a super set and if so how does it work

[swanso5]

replace chins with deadlifts i reckon...

a1/a2 set up:

b asically alternate all a exercixes befroe moving to b exercises so if it sats a1 - rows and a2 - bench press do 1 set of rows, rest as it says, 1 set of bench, rest, rows etc untill all sets are complete then do all b's, c's etc

make sense?

[team13ster]

sure does i really thank you its been hard to get anbody to help not in this forum but in about two or three others


thanks means alot