workout routine

Sean786 · Post by **Sean786** » Fri Jul 17, 2009 11:01 pm

Hi, i just thought i would post routine. I made it up myself and have already made a gain of 7 pounds in two weeks. I find it very effective but it requires high endurance and time. I weigh about 132 pounds right now and eat about 3000+ calories a day and the gains i made with this were not body fat as i have no noticeable body fat gains and precent fat is lower then before. Feel free to give any advice or try it yourself.

Monday-
-Flat dumbell press
-Incline flyes
-Dumbell decline flyes
-Pec deck
-French curls
-Skull crusher
-Incline curls
-Concentration curls
-Preacher curls
-Bench dips
-Various ab exercises (leg raises, decline crunches, sit ups, V-ups)

Tuesday-
-Leg curl
-Squats
-Seated calve raises
-Leg extension
-Dumbell rows
-Bent over rows
-Lat pulldowns
-Shoulder press
-Side lateral raises

(I do this for about 6-10 reps for the first two days and vary from 3-5 sets each depending on how i feel and just to vary them and have muscles continue to grow)

Wednesday-
ABS only

Thursday-
-Flat Bench press
-Incline bench press
-Flat flyes
-Decline bench
-Close grip bench
-Tricep push downs
-Dips
-Alternating curls
-Barbell curls
-7's (a workout in which you have a barbell and you hold it as your about to curl it and you bring it up half way 7 times then bring it all the way up and lower it half way 7 times and bringing it back up then do 7 full curls i find this to be effective)

Friday-
-Leg press
-Leg press calve raises
-Leg curl
-Deadlifts
-Hyperextensions
-Cable rows
-One arm dumbell rows
-Wide grip pulldown
-Arnold press
-Behind the head military press
-Various abs exercises

(for these two days i aim for around 8-15 reps each one and about 3-5 sets depending on how i feel again just to keep muscles stimulated and growing)

I am no professional but i read around and learned that you can work the same muscle twice a week as long as you give it a three day rest period as program does which keeps your muscles always growing. I have gotten the best gains of life doing this and will continue to do it but i will take any advice and possibly swap exercises. I am also unsure if this is overtraining but i feel perfectly fine afterwards. I also like to superset each day with two random exercises.

Bonnie · Post by **Bonnie** » Sat Jul 18, 2009 12:11 am

Do u have a cot in the back room of the gym ? ;) Just jkin with u, tho I had similar program, I listed under workouts, well no, urs adds way more than mine & mine was long enough, to make me feel as though I was livin in the gym, tried total body workout today, seemingly it truly works every muscle & Ive never been out of that gym so fast.I understand u r tryin to build bulk, son is also similar physique to urs & he just joined weightliftin recently, I've mentioned ur progress to him, hopefully he will make an account here & learn some things as u r, best wishes on your workouts, tc.

clem · Post by **clem** » Sat Jul 18, 2009 4:20 pm

wow that is a rediculous program. you could have double the gains with half the program... check out stronglifts http://stronglifts.com/stronglifts-5x5- ... g-program/ read this website over and do the program... yours has WAY too many exercises.... but gratz on the 7lbs

Sean786 · Post by **Sean786** » Sat Jul 18, 2009 5:10 pm

Thanks for the advice clem but I prefer not to do a 3 times a week program and i have been lifting for a year so im not exactly a beginner. program does have a lot of exercises and thats because I target the same muscle groups twice a week and it looks like a lot but each muscle only gets around three lifts. I have tried a standard mon/wed/fri program before and the gains are just too slow and i dont even feel as if i have had a good workout that is why i have gone to a 4 day a week program.

clem · Post by **clem** » Sat Jul 18, 2009 6:50 pm

even with 3 exercises per muscle in opinion your wasting energy..example doing flat,incline,decline and pec deck in one day seems useless to me. especially if your doing 5 sets each, even after the first exercise your strength must dimish consderably and what is the average time you spend at the gym? How much gains have you seen in the one year? how long did you try your 3 day full body program for and what exercises did you use? how much can you squat, deadlift and bench press? (side note: not try to bring you down, it seems like your working hard but im just trying to get all the facts and give you some outside perspective.)

*edit beginner is not a bad thing by any means, and your a beginner longer than you think*

Sean786 · Post by **Sean786** » Sat Jul 18, 2009 7:32 pm

1. Normally spend anywhere from 1 to 1 and a half hours since i superset most the time

2. in 9 months i have gained 28 pounds and lowered body fat to 9%

3. i have no clue what 3 day program consisted of but i am considering on switching to one that actually works since this one takes too much time

4. I never maxed on deadlift as i hurt lower back about a year ago and i still feel sharp pains when i go past 150, I can squat 160 around 10 times i do not go higher as lower back begins to hurt once again, i can bench 140 like 2 times which is like 10 pounds over weight but this is weakest exercise.

I understand that your not trying to bring me down, this program does seem like way too much but i havent tried a 3 day program that actually works and i would like to try one so i can work on each muscle more individually so im up for any advice and willing to try whatever you have for a while and see how it goes.

Sean786 · Post by **Sean786** » Sat Jul 18, 2009 8:14 pm

I am considering doing this program -

http://www.bodybuilding.com/fun/krisgethin_guide8.htm

But changing the reps to be lower as im not trying to lose weight. This is the program i started on but i never really recorded gains but im thinking of trying to again and comparing results to current program.

clem · Post by **clem** » Sun Jul 19, 2009 4:09 pm

im glad your being open minded... 28 pounds is great and in the next few years im sure you'll put on more regardless of your program...at the beginning of high school i weighed bout 130-140 by the end i was about 180 so in those years you grow alot but it depends on your body... anyway your program is better than the one from that site, atleast yours is upper/lower body as that program is more split days...but you can give the one i mentioned earlier a try for a month or two and see if you like it... you should see big gains in your main lifts if you do but it sounds like your back problem might hurt your training. have you got it checked out by a doctor?

Sean786 · Post by **Sean786** » Sun Jul 19, 2009 6:03 pm

I might give it a try but i didnt get it checked by a doctor, she said i just sprained it bad at the very bottom of spine and i got medicine for it and it did stop hurting when i am sitting and running etc. but it still hurts when i lift things off the ground so i dont normally do deadlifts and the thing is im about to be a junior and even though im a young junior im not very big but im working on it.

swanso5 · Post by **swanso5** » Wed Jul 22, 2009 5:54 pm

1 - at 132pds, will increase your wt by 7pds so it wasn't really the program but the eating i think

2 - if you change the program then you're not really doing "the program" then are you?

3 - your back, read these:

neandethal no more by eric cressey and mike robertson

get your butt in gear by eric cressey and mike robertson

www.uponlinetraining.com