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2005/03/16, 10:48 AM
I usually lift 5 days a week:
1=back/traps/abs
2=chest/calf
3=legs/abs
4=shoulders/calf
5=arms/abs
This works well for me due to wifes schedule, school and kids.
My best friend has a weight problem and needs to loose atleast 100lbs(he's 6foot 340lbs). He's started wieghtwatchers with his fiance and wants to lift weights w/me.
Due to scheduling problems this is going to reduce my lifting to 3days a week in the late afternoon:
1-chest/bis/abs
2=back/tris/calves
3=legs/shoulders/abs
but will increase my running to fill in the gaps to 3days a week(if I don't workout in some way I go nuts)
Any suggestions/comments on this changes?
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2005/03/16, 11:49 AM
sounds good....just make sure you have about 2-3 days between legs/back days....and 1-2 days between legs and chest days...you need the recovery time....also what are your goals?
if your main priority is to gain lean muscle than 3 day cardio may not be the best idea because you're burning off the muscle you're working for in the gym....
Also I am glad your friend decided to start working out....but please keep in mind that what works for you may not work for him especially since he's a complete beginner....he needs to start slow to prevent any injuries that can occur...your friend may want to do a circuit training of some sort 3 days a week when he goes with you...to help him ease into lifting....it also has the benefit of a little aerobic effect....since there are very short rests in between sets....so he needs to start slow doing compound exercises to build foundation....at first let him do the exercises with just body weight or empty bar and then slowly progress to heavier weight...
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2005/03/16, 12:18 PM
I plan on a Mon,Wed, Fri plan so I get rest in between and spread things out. My friend has not lifted in probably 5yrs, but knows his way around the gym from football. Also We will be lifting in my garage so cicuiut training is kinda out the window. I plan on starting him off on high reps 16-20 per set for while with as little rest in between(only time-off is adding/subtracting plates between him and me)
mon= back=chins/lat pulls 3-5 sets
BB rows 3-5 sets
low pulley rows 3 sets
DB rows(both arms at the same time) 3 sets
Closegrip bench 3-5 sets
French press 3-5sets
Push downs 3sets
Crunches
Wed Chest= BB press 5sets incline or flat
DB press 3-5sets incline or flat
Fleys 3sets
Dips 2sets
BB or EZcurl 5sets
incline alt DB curls 5sets
High pulley conc. curls 2sets
Standing calf raises 5sets
Fri Legs=squat 5-10sets(i really like squats)
DL 5sets
Leg ext/curls 3sets each
Military BB or DB press 5sets
tri-set(front/side/rear) laterals 5sets
BB shrugs(behind back) or upright rows 5sets
leg raises 5sets
I want to get bigger/mass but I need to run(wife is in military and I have to keep up with her). I usually jog 20-30min at a 8min/mile pace and occasionally kick it up to 6min/mile.
Any other suggestions/advice would be great.
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2005/03/17, 04:12 AM
id prolly re-arrange day 3 with your day 2.. or alternativly just move shoulders around with triceps
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