my ft routine

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my ft routine

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Created: 2011/12/31, Members: 1539, Messages: 27038

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AlexK Posts: 6 Joined: 2003/06/22	2003/06/22, 12:09 PM Hi, Just joined up and am looking forward to gaining some muscle mass! I've been training on and off for about 2 1/2 years but I keep changing my way of doing things; there's so many different training principles e.g one muscle group per session; training 3 days a week; training less often (Peter Cisco)! Anyway the routine I got from here has a couple of problems for me. Firstly there are 38 exercises. Now, as recommended by this site, the workout should be a max of 45mins long. Doing 38 exercises in 45mins is practically impossible, I agree with keeping training to 45mins so what do I do about the workout? Secondly, for triceps, shoulders and chest the routine says to use a barbell, which is not available to me at my gym. I assume i can use dumbbells for chest but what can i do instead of the barbell tricep extensions? Sorry for all this! Alex

drio Posts: 288 Joined: 2003/04/22	2003/06/23, 10:09 AM Hey there Alex. First off, welcome to FT. Yes sometimes the list of exercises can be a little much. Have you added some of the specialized workouts into your routine? They can start to add up. To replace the barbell tricep extension I would use this one----> http://www.freetrainers.com/FT/jsp/pro/ExerciseDescription.jsp?e_n=Seated_Overhead_Dumbbell_Extensions They seem like very similar movements to me. Good luck! -------------- Dont wait! Procrastinate NOW! =)
AlexK Posts: 6 Joined: 2003/06/22	2003/06/23, 04:30 PM Hi, Thanks for the welcome and the recommendation of the o/head dumbbell tricep extension. Regarding the routine, no I didn't add any of the specialised workouts, so is there anything I should do to keep the workout to 45 minutes? Thanks Alex
ragingmonkey Posts: 1 Joined: 2003/06/26	2003/06/26, 10:00 PM hey are you the same AlexK as from the photoreading forum?
AlexK Posts: 6 Joined: 2003/06/22	2003/06/27, 03:12 PM ============ Quoting from ragingmonkey: hey are you the same AlexK as from the photoreading forum? ============= No I don't think I am! I've not heard of the photoreading forum.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/06/27, 03:18 PM Never seen the routines here have 38 Exercises are you talking about 38 sets maybe can yo list the workout that may help us oit to figure out wht is wrong!! -------------- Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
AlexK Posts: 6 Joined: 2003/06/22	2003/06/27, 06:28 PM Yeah sorry I meant 38 sets! Still that would take me around an hour and a half to two hours including warm up, stretching, warm down, stretching etc. Here's one day's workout: chest Barbell Incline Bench Presses 16 chest Barbell Incline Bench Presses 12 chest Barbell Incline Bench Presses 10 chest Barbell Incline Bench Presses 8 chest Barbell Flat Bench Presses 12 chest Barbell Flat Bench Presses 10 chest Barbell Flat Bench Presses 8 chest Decline Barbell Presses 12 chest Decline Barbell Presses 10 chest Decline Barbell Presses 8 shoulders Arnold Dumbell Presses 20 shoulders Arnold Dumbell Presses 12 shoulders Arnold Dumbell Presses 10 shoulders Arnold Dumbell Presses 8 shoulders Seated Lateral Raises 20 shoulders Seated Lateral Raises 14 shoulders Seated Lateral Raises 12 shoulders Seated Lateral Raises 10 shoulders Bent Over Dumbell Laterals 12 shoulders Bent Over Dumbell Laterals 10 shoulders Bent Over Dumbell Laterals 8 triceps Barbell Triceps Extensions 16 triceps Barbell Triceps Extensions 12 triceps Barbell Triceps Extensions 10 triceps Barbell Triceps Extensions 8 triceps One Arm Triceps Extensions 16 triceps One Arm Triceps Extensions 12 triceps One Arm Triceps Extensions 10 triceps One Arm Triceps Extensions 8 abs Crunches 15 abs Crunches 15 abs Crunches 15 abs Seated Leg Tucks 15 abs Seated Leg Tucks 15 abs Seated Leg Tucks 15 abs Seated Twists 15 abs Seated Twists 15 abs Seated Twists 15 For this workout I missed out the abs exercises and didn't do any reps over 12 - still took well over an hour. Alex ============ Quoting from 7707mutt: Never seen the routines here have 38 Exercises are you talking about 38 sets maybe can yo list the workout that may help us oit to figure out wht is wrong!! =============
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2003/06/29, 09:24 AM welcome to FT Alex. GOOD LUCK! :) -------------- Bettia.... The secret of getting ahead is getting started.
t-babe Posts: 441 Joined: 2003/02/20	2003/06/30, 12:04 PM Hello there. Welcome. You're workout looks similar to mine. Generally I'll be in the gym for about an hour and a half. But that includes a warm up/down stretching before and after the work-out. I also incorporate a stretch for that particular muscle before I do the exercise. The actual exercises probably only take about the 45/50 min mark so that would be about right.