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2008/10/08, 06:37 PM
Aight ok well this is the first time ever for me personally me to make myslef a workout plan usually someone else makes it for me. I'm 5 9 weigh 166 and this is the workout i made and i was wondering if you guys can give me ur ideas like if its good or bad and give me tips on how to make it better thank
Monday
Bench press 5 x 6-10
Flat bench flies 5 x 6-10
Fly Machine 5 x 6-10
Incline bench press 6 x 6-10
Dips (body weight) 5 x failure
Dumbbell pullovers 5 x 10-12.
Pull Ups 5 x failure
Wednesday
Squats 6 x 8-12
Power Cling 6 x 8-12
Dead lift 6 x 8-12
Leg Extensions 6 x 8-12
Leg Curls 6 x 8-12
Leg Press 6 x 8-12
Calf raises 10 x 10
Abe Workout
Friday
Lap Pull Down 5 x 6-10
Rows 5 x 6-10
Standing Military Press 5 x 6-10
Shrugs 5 x 6-10
Close Grip shrugs 5 x 6-10
Pull Ups 5 x failure
Push Ups 2 x 50
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2008/10/08, 06:55 PM
What are your goals, etc?
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I see the words you are typing, but all I read is *click*click*click*
Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
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2008/10/09, 09:16 AM
I don't personally like flyes much, but if you want to keep them at least drop one of them. I don't see the need to do both flat bench flyes and then do machine flyes.
-I think that your volume is way too high as well. You're looking at 20+ chest sets, a crap ton of leg work, and a large amount of back work. I'd cut down the volume, cut out 1 or 2 exercises or drop to 3-4 sets per exercise.
-I think that you need more shoulder work.
-Cut out the leg curls, and leg extensions. I don't think that you need that much isolation work after that much heavy compound work.
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2008/10/09, 05:09 PM
Aight well i did change it up so heres my new workout and I'm trying to get lean and more like a fighter body so here
Monday
Squat - Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds
Lunges - Sets: 3 Reps: 12-15 Rest: 90 Seconds
Back Extension - Sets: 3 Reps: 15-20 Rest: 45 Seconds
Hanging Knee Raise - Sets: 3 Reps: 15-20 Rest: 45 Seconds
Calf Raises - Sets: 2 Reps: 20-25 Rest: 30 Seconds
Swiss ? Ball Crunch - Sets: 2 Reps: 20-25 Rest: 30 Seconds
Tuesday
Dumbbell Shoulder Press - Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds
Reverse-Grip Pulldown - Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds
Dumbbell Bench Press - Sets: 3 Reps: 8, 6, 6 Rest: 60 Seconds
Seated Cable Row - Sets: 3 Reps: 8, 6, 6 Rest: 60 Seconds
Triceps Pushdown - 3 Reps: 12-15 Rest: 45 Seconds
Dumbbell Curl - Sets: 3 Reps: 12-15 Rest: 45 Seconds
Thursday
Incline Dumbbell Press - Sets: 2 Reps: 8-106 Rest: 90 Seconds
Bentover Row - Sets: 2 Reps: 8-10 Rest: 90 Seconds
Barbell Shoulder Press - Sets: 2 Reps: 8-10 Rest: 90 Seconds
Chinup - Sets: 2 Reps: 8-10 Rest: 90 Seconds
Squat - Sets: 2 Reps: 8-10 Rest: 120 Seconds
Overhead Triceps Extension - Sets: 1 Reps: 8-10 Rest: 60 Seconds
Barbell Curl - Sets: 1 Reps: 8-10
And heres my schedule
Monday ? Workout
Tuesday ? Workout
Wednesday ? Cardio
Thursday ? Workout
Friday ? Rest
Saturday ? Rest
Sunday - Rest
Cardio just the basic run 30 min i do it at a big so ya
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