weight training schedule

[Steve]

Hey guys...I'm sure this is the WORST possible place to ask for advice on this sort of thing but anyways...Any one have any good indermediate-advanced split routines? I've been using the same 4 day split for the last year and half now. It has definitly worked and I've seen great gains over the last year and half but I feel like I could be doing more.. anyways here's my routine.

Monday: Chest/Biceps
Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps
Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday: Legs
• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves
Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps
Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps
Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps

Sunday: OFF

 

[crojon]

less sets...more weight. more reps. ur giving yourself a week to recover from each target workout. and eat accordingly.

 

[vinny paz]

I try to work the same muscle group two, or even three times a week. I also do groups that correspond to each other. For instance bicep/back should be done together, and so should triceps/chest. Core should be incorporated every day if possible. I find muscles heal completely in about 2 days.

My routine is a 3 day cycle. Biceps/back on day 1, triceps/chest on day 2, legs on day 3. That way when I'm back to biceps on day 4, they've had 2 days to recover and are in peak condition.

 

[CzarKazm]

theres some great ones in here. this book is definitely worth a look to anyone who is looking to start working out or has been for a while.
http://thepiratebay.org/torrent/4218285/Muscle_Revolution

am seeding 24/7

 

[B3tt3rMan]

Monday: Cardio
• 1 hour treadmill

Tuesday: Cardio
• 1 hour treadmill

Wednesday: Cardio
• 1 hour treadmill

Thursday: Off
• Big Buck Hunter II

Friday: Free Weights
• Push Ups (5 sets of 10)
• Sit Ups (5 sets of 10)
• Hammer Curl (5 sets of 10) (25 Lbs/Arm)
• Inverted Row (5 sets of 10) (60 Lbs)
• Military Press (5 sets of 10) (25 Lbs/Arm)
• Lunge (5 sets of 10) (50 Lbs)
• Squat (5 sets of 10) (60 Lbs)
• Tri Extension (5 sets of 10) (25 Lbs/Arm)

Three months of this schedule I lost 45 Lbs, and actually had some arm definition.

Was 240, then 195 now I'm 205 and starting this back up as of tonight. My goal is to be 175-180 by April '09.

 

[Leroy]

Get this, I do, what I want to do. My judo instructer taught me, to achieve longevity in the gym, was to only do the exercises that you want to do, so I typically just roll in when I feel like it, work what I want.

However, when it comes to rugby, I do the traditional rugby exercises, which is a lot of lower back/legs/misc sprints.

I typically only do free weights, and avoid the equipment like the plague. Rationale: Its for sissies. I prefer to work my stabalizing muscles, and go for core strength, than be the big pansy with the big biceps but can't do any more than 8 pull ups.

 

[Narf!]

[quote1228221748=Leroy]
I typically only do free weights, and avoid the equipment like the plague. Rationale: Its for sissies. I prefer to work my stabalizing muscles, and go for core strength, than be the big pansy with the big biceps but can't do any more than 8 pull ups.
[/quote1228221748]

I can't agree more! I did the P90X and it's fucking awesome, but it's 90 straight days so no stopping!!! But trust me, it's effective. I'm doing 3 months P90X, 3 months regular weight schedule like the one you have, another 3 months P90X, 3 months of lighter exercises (mostly cardio and lots of running to prepare for the half-marathon). repeat*

 

[Leroy]

hm, just did a google lookup, give me a quick synopsis on how this p90x is different than any other routine..

 

[Narf!]

To describe in a single word: intense

A 7-day workout schedule for 3 weeks, then 1 week of a different workout schedule
A different 7-day workout schedule for 3 weeks, then 1 week of a different workout schedule
A mix of the first 2 7-day workout schedules for 4 weeks, then finish it off with another week of a different workout schedule

It also works on your flexibility along with strength so it's really good. I used to be able to bend over backwards for only certain people, but now, I'm just a plain whore.

 

[Spinny]

Yeah it's supposed to "confuse" your muscles by changing up the workout schedules, so you don't get the plateau effect when you continue to use the same routine for months at a time.

You could do the same thing at the gym without doing the P90X program, you just need to introduce more exercises into your routines, and continually change it up.

 

[Narf!]

[quote1228241877=CzarKazm]
theres some great ones in here. this book is definitely worth a look to anyone who is looking to start working out or has been for a while.
http://thepiratebay.org/torrent/4218285/Muscle_Revolution

am seeding 24/7
[/quote1228241877]

Disclaimer: TorontoDarkly.ca does not condone the use of torrents or pirated material* opinions expressed and/or links posted does not reflect the views of TorontoDarkly.ca+














* - unless it's porn**
+ - unless that user is Leroy and is**
** - of the "gay" variety

 

[Steve]

Like I said, my routines great for beginners but I'm ready to try something harder maybe ill look into p90x.

How ever im already turned off from it with just "p90" in the name

 

[Low Budget]

Isnt P90x some video work out?

 

[Low Budget]

My co-worker game me the dvd set to make copies for him, he told me to make some for myself too and i was like Uhhh? But i guess i can give it a try.

 

[Steve]

well im gonna "buy" the p90x dvd set(fuckkkkkkkkkkkkkk 45 gigs!) and start it as soon as finals are over since next semester I have a schedule where I can go to the gym everyday if needed

 

[Narf!]

[quote1228248543=Steve]
well im gonna "buy" the p90x dvd set(fuckkkkkkkkkkkkkk 45 gigs!) and start it as soon as finals are over since next semester I have a schedule where I can go to the gym everyday if needed
[/quote1228248543]

You can skip downloading Ab Ripper X because it's at then end of each "hardcore" workout video -- save yourself the d/l as well as DVD.

 

[Steve]

thx for the advice

 

[Steve]

im gonna have to cancel all my porn downloads if i want this to finish before 2009

 

[Steve]

[quote1228251998=B3tt3rMan]
Monday: Cardio
• 1 hour treadmill

Tuesday: Cardio
• 1 hour treadmill

Wednesday: Cardio
• 1 hour treadmill

Thursday: Off
• Big Buck Hunter II

Friday: Free Weights
• Push Ups (5 sets of 10)
• Sit Ups (5 sets of 10)
• Hammer Curl (5 sets of 10) (25 Lbs/Arm)
• Inverted Row (5 sets of 10) (60 Lbs)
• Military Press (5 sets of 10) (25 Lbs/Arm)
• Lunge (5 sets of 10) (50 Lbs)
• Squat (5 sets of 10) (60 Lbs)
• Tri Extension (5 sets of 10) (25 Lbs/Arm)

Three months of this schedule I lost 45 Lbs, and actually had some arm definition.

Was 240, then 195 now I'm 205 and starting this back up as of tonight. My goal is to be 175-180 by April '09.
[/quote1228251998]


really cut back on your drinking and you can be at that by Feb 09 man srsly

edit: well honestly more like by mid january 09 lol

 

[Leroy]

going from 205 to a buck-eighty is simple as shit.

I seriously gain/lose 10lbs in a day.

Meet my friend: Mr Sauna.

seriously though, when I was all about the weight, for skydiving, I used to sit in the sauna with a sweater and a hoodie, and people would be totally freaked out