Weight Training
|
|
|
This is the routine I'm currently on. It focuses on a body part per day plus a little maintenance on each day as well. I do my forearms everyday because I've tended to neglect them in the past, but as far as I can tell, there isn't a better looking arm than one with good forearms. I also do abs every day because spring's on the horizon and I need to get prepped. I'm only doing this routine twice because I get bored easily with the same ol' same ol'. So if anybody has any suggestions for my next grunt work, let me know: but keep in mind, I want shape, I want strength, and I want endurance; and I always manage to find 2 hours in my day at the gym. Keep looking good and stay healthy...peace.
DAY 1: Legs
Cardio 15-20 minutes
Chin ups 2-3 sets 8-12 reps
Leg press heavy weight 5-7 reps
Hack squats middle weight 8-12 reps
BB squats light weight 30-40 reps
Do these consecutively without rests 2-3 times
Chest: Decline bench press middle weight 2-3 sets 8-12 reps
Front forearm twists or curls 1 set 10-15 reps
Rear forearm twists or curls 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do these consecutively without rests 2-3 times till infinity and beyond
DAY 2: Shoulders
Cardio 15-20 minutes
Biceps: concentration curls middle weight 2-3 sets 8-12 reps
Shoulder press middle weight 8-12 reps
Upright rows heavy weight 5-7 reps
Laterals light weight 20-30 reps
Do consecutively without rests 2-3 times
Tricep bar lifts middle weight 2-3 sets 8-12 reps
Forearm front heavy bar raises 1 set 10-15 reps
Forearm rear heavy bar raises 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do consecutively without rests 2-3 times till infinity and beyond
DAY 3: Chest
Cardio 15-20 minutes
Leg extensions middle weight 2-3 sets 8-12 reps
DB press heavy weight 5-7 reps
DB flies middle weight 8-12 reps
DB press light weight 30-40 reps
Do consecutively without rests 2-3 times
Back: forward bent BB flies middle weight 2-3 sets 8-12 reps
Front forearm twists or curls 1 set 10-15 reps
Rear forearm twists or curls 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do consecutively without rests 2-3 times till infinity and beyond
DAY 4: OFF
DAY 5: Triceps
Cardio 15-20 minutes
Shoulders: cross cable lifts middle weight 2-3 sets 8-12 reps
Tri-Pulldowns heavy weight 5-7 reps
Tri-Push middle weight 8-12 reps
Tri-bench press light weight 30-40 reps
Do consecutively without rests 2-3 times
Biceps: BB curls middle weight 2-3 sets 8-12 reps
Forearm front heavy bar raises 1 set 10-15 reps
Forearm rear heavy bar raises 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do consecutively without rests 2-3 times till infinity and beyond
DAY 6: Back
Cardio 15-20 minutes
Chest: Incline bench press middle weight 2-3 sets 8-12 reps
Pulldowns heavy weight 5-7 reps
Back flies middle weight 8-12 reps
Rows light weight 30-40 reps
Do consecutively without rests 2-3 times
Legs: Hamstring curls middle weight 2-3 sets 8-12 reps
Front forearm twists or curls 1 set 10-15 reps
Rear forearm twists or curls 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do consecutively without rests 2-3 times till infinity and beyond
DAY 7 Biceps
Cardio 15-20 minutes
Tricep dips 2-3 sets 8-12 reps
BB curls heavy weight 5-7 reps
DB curls middle weight 8-12 reps
Hammer curls light weight 30-40 reps
Do consecutively without rests 2-3 times
Shoulders: military press middle weight 2-3 sets 8-12 reps
Forearm front heavy bar raises 1 set 10-15 reps
Forearm rear heavy bar raises 1 set 10-15 reps
Sit ups
Leg raises
Cable twists
Do consecutively without rests 2-3 times
DAY 8: OFF
|
| Your leg day should include heavy squats, not light squats. Also, you should work your hamstrings on your leg day too. They are worked on leg day with squats. With the goal of the program you are using to work each muscle group once a week, you should be working the hamstrings on leg day so they are not getting worked twice. Also, you should consider doing your cardio after working out, except for maybe a light cardio workout to warm up the legs for Monday. This will ensure that your energy is at it's highest when it is most important, for ripping apart muscle lifting weights.
Your rep ranges seem pretty good. For some of the exercises, try limiting the reps to 8-10 reps rather than 8-12 and aim for 8 reps. You want to keep maximum concentration throughout the set, any reps higher than 10 will only result in a buildup of lactic acid, and hinder your workout. Otherwise, keep up the good work, post your results.
| Join the conversation by e-mailing your supplement review or question
to submit@nutritionalsupplements.org.
To maintain quality, we review each submission before posting.
|
|
|
|
|
|
About Us |
Disclaimer | Privacy Policy
Copyright © 2024 NutritionalSupplements.org. All Rights Reserved.
|
