Here's recent workout regiment.
I'm gonna start Swanso5's suggestion at the beginning of next week, but in a month or so, I plan on heading back to this. Any input would be great. Thanks!
Monday's
Chest:
3x15 sets Bench Press
3x15 Incline Bench Press
3x15 Decline Bench Press
3x15 Incline Fly
3x15 Decline Fly
Tuesday's:
Arms:
3x12 BB curl
3x15 DB Preaher curl
3x15 DB Hammer curl
3x20 Triceps (Cable) don't know what they're called
3x10 DB Kickbacks
3x10 Kickbacks (Single arm with the cable) Not sure what they're called.
Wednesday's
Legs:
3x15 Hamstring curls
3x15 Leg press
4x15 Calves (standing machine with pads for shoulders)
2x20 Lunge (variation of weights)
Thursday's
Back:
3x10 Wide grip pulldowns
3x10 hyperextensions
3x10 DB Rows
3x10 Seated Cable rows
Every day I run close to 20 minutes before a work out and Abs are done after every workout.
Every work out consists of a warm up weight on to heavier weights. I rarely try and hit an actual max because I don't usually have someone to spot me.
Any input would be great. Thanks again.
Also, like I said in other post under Suppliments, I hit creatine every day before a work out. Protien after a work out. I've been taking Creatine for about 3-4 months straight now. Should I cycle off?
Chief123 Training
Moderators: Boss Man, cassiegose
structural balance - very important
the body has opposing muscles that when one works such as chest the other relaxes allowing it to work in this case lats...if you do too much chest than back is stretched constantly from being pulled forwards giving you a rounded shoulders approach and postural (soon to be muscular) problems
to combat training balance is required which is why it's alsio better to train movements (vertical push, horizontal pull etc on program) than muscles
you will see the correleation in the program i gave you
use the same volume (sets and reps) for these exercise variations:
rows / bench press
pull ups and pulldowns / shoulder presses
bi's / tri's
quads / hams and glutes
gastrocs (back of calves) / tibialis (front of calves / shins)
that being said, 270 reps for bench and flyes (internal rotation) and 60 reps for rows (external rotation) isn't quite what we're after
the body has opposing muscles that when one works such as chest the other relaxes allowing it to work in this case lats...if you do too much chest than back is stretched constantly from being pulled forwards giving you a rounded shoulders approach and postural (soon to be muscular) problems
to combat training balance is required which is why it's alsio better to train movements (vertical push, horizontal pull etc on program) than muscles
you will see the correleation in the program i gave you
use the same volume (sets and reps) for these exercise variations:
rows / bench press
pull ups and pulldowns / shoulder presses
bi's / tri's
quads / hams and glutes
gastrocs (back of calves) / tibialis (front of calves / shins)
that being said, 270 reps for bench and flyes (internal rotation) and 60 reps for rows (external rotation) isn't quite what we're after
Ok.
I'm gonna cut to the regiment you gave. I'll keep the same reps as you said. I guess this explains a little as to why I don't have as straight of a posture as I'd like. hmmm...
Can you tell me which excersizes work the gastrocs (back of calves) / tibialis (front of calves / shins)?
thanks again for all of your detail. It's MORE than apreciated.
I'm gonna cut to the regiment you gave. I'll keep the same reps as you said. I guess this explains a little as to why I don't have as straight of a posture as I'd like. hmmm...
Can you tell me which excersizes work the gastrocs (back of calves) / tibialis (front of calves / shins)?
thanks again for all of your detail. It's MORE than apreciated.
