Weight Training
|
|
|
DAY 1- BENCH PRESS
Try to devote a whole day to the bench press because if you really work at bench press your triceps and chest should be tired. Do 5 sets of flat, 5 sets of incline, 5 sets of decline, and then do and ab workout.
DAY 2- LEGS AND SHOULDERS
The reason shoulders are included in this workout is because legs isn't a terribly hard day in a cycle.
3 sets of calf extensions, 3 sets of leg press, 3 sets of leg curls, 3 sets of leg extensions, 4 sets of shrugs, 3 sets of the military press, and do an ab workout.
DAY 3- TRICEPS AND CHEST
This day you focus on triceps and chest exercises you didn't do on bench press day.
3 sets of arm (tricep) extensions, 3 sets of pushdowns, 3 sets of dips, 3 sets of flys, then try and do a bench press type machine (hammer strength, cybex, etc.).
DAY 4- BICEPS AND BACK
Do 3 sets of normal curls, 3 sets of forearm curls (palm down), then do supercurls (start off on the highest weight you can curl for 10 reps, then move down 10 pounds each set till you get to 20 pounds for a nice cool down), take a short break, do an ab workout, 1 set of pull-ups, 3 sets of hammer curls, 3 sets of rows, 3 sets of pull downs.
*Do an ab workout everyday except tri and chest because that can be a very tiring day, also try to do 8-10 reps on every machine.
|
Hey there, just a little tip regarding your workout. You are over training your chest. You should work your chest about once every 4 to 5 days. The body needs time to recover, and as you must know, muscles grow between workouts, NOT DURING. So my advice is to maybe train chest and bi on day 1, shoulders and tri's on day 2, back and traps on day 3, legs on day 4, take a day off, and then your chest is rested and ready for some hard-core lifting. Trust me, I have gained 28 pounds of lean muscle in three months which includes 4.5 inches around my chest. Hopefully this will help your success.
Major Gainer
|
I wholeheartedly disagree with the notion that leg day should be an easy one. It should probably be the hardest workout and should include squats. Squats are probably the best overall mass builder there is.
|
I agree that you need to add squats to your leg workout, but if you want to avoid building a huge backside, do half squats instead. This will focus mainly on your thighs instead of your rear.
|
If you're having an easy day during your leg workout then you aren't working them hard enough. I may only be 15, but since my gym trainer has been training me he has always said "don't stop working a muscle until you cant lift anything."
|
I agree that squats should be added to any leg routine, they are a must unless of course you have knee problems. In the past I was a firm believer in full, butt on your calves type of squats. However, throughout the years I have learned that box squats are the answer to gaining good leg and glute power.
|
I have been lifting for all my high school career (now a senior). I'm not the biggest guy, but for my body structure I have a good muscle mass. I was always told squats, squats, and more squats by all my coaches. But it helps to be explosive (especially doing box squats, coming back up off the box). I have improved incredibly at all my sports....SO I AGREE THAT SQUATS SHOULD BE ADDED.
|
BE CAREFUL! I used to throw the hammer in high school and college and put a lot of emphasis on my leg work outs, namely squats. At one time I was working out with 700 pounds! Now, at age 36 I have knee problems that I wouldn't wish on anyone. My recommendation is to not do a full squat and try to do leg exercises that put the least amount of stress on the knees. I would do anything to go back and change things.
|
I disagree with having legs as a light day, and agree with the others that you need to add squats and lunges to your leg workout. Change the squats up and try front squats. This will really give your legs a burn!!!
|
I'm a weight trainer, and I must say that this whole routine is a bunch of BS. This is way too much work.
|
Leg days aren't hard on a cycle? You've got to be kidding! If you're working them out properly, leg days should be the most brutal part of your workout. After doing a good leg workout, the last thing on my mind is doing traps!
|
I agree with the above that a leg workout should be one of the hardest, if not the hardest. You can't be unproportional. I also agree that squats should be included. It is one of the cornerstones of doing legs. Also, chest can only be worked out once a week if lifting for build. Recovery is just as important as lifting.
| Join the conversation by e-mailing your supplement review or question
to submit@nutritionalsupplements.org.
To maintain quality, we review each submission before posting.
|
|
|
