Monday Chest: 1) Barbell Bench Press x 3 (8-10 reps) http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html 2) Barbell Incline Bench Press x 3 (8-10 reps) 3) Dumbbell Decline Fly x 2 (8-10 reps) http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineFly.html 4) Lever Chest Press 2 (8-10 reps) http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html Tuesday Biceps: 1) Barbell Preacher Curl x 3 (8-10 reps) http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html 2) Barbell Curl x 3 (8-10 reps) http://www.exrx.net/WeightExercises/Biceps/BBCurl.html 3) Dumbbell Concentration Curl x 3 (8-10 reps) http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html Belly 2-3 sets of choice Thursday Back: (I will be taking easy here as I am quite badly injured) 1) Cable Seated Row x 3 (8-10 reps) http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html 2) Cable Close Grip Pulldown x 3 (8-10 reps) http://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html 3) Dumbbell Lying Row x 3 (8-10 reps) http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html Belly 2-3 sets of choice Friday Shoulders 1) Barbell Behind Neck Press x 4 (8-10 reps) http://www.exrx.net/WeightExercises/DeltoidAnterior/BBBehindNeckPress.html 2) Dumbbell Lateral Raise x 4 (8-10 reps) http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html Triceps 1) Barbell Lying Triceps Extension x 3 (8-10 reps) http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html 2) Cable Pushdown x 3 (8-10 reps) http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
should note that this was given to me by a body builder, so its probably geared to that... Personally I think there's too many machines involved, but sub those with the free weight equivalent
It is a very Bodybuilder-esque routine, needs a bit more focus on compound exercises with isolation as an extra
should say atm Im doing squats, benchpress, the barbell lifts behind and in front of neck, and barbell curls (I think these arent the best, but dunno what to replace them with)
Personally I would say for your goals (presuming you have adapted to training) you want to go for a brute strength routine rotating between 6*4, 10*3 and 5*5 every 2 weeks. Squats, Deads, Chins, Bench and then some Isolation exercises if you want like Zottman / Concentration Curls and Skullcrushers. Building speed from the strength is really easy. Few Olympic exericses every now andthen will help with explosive power
Im just going for strength to. Im doing 3 sets of 3 reps. Pullups, millitary press and deadlift. 3 days a week with a Heavy, medium and light day. I seam to do better with less exercises.
3*3 is another method, however I'd say in general it hasn't got enough volume for a general strength/speed type of routine, at least not for main exercises. On olympic lifts 3*3 is reasonable.
Greetings Sgt! I am adjusting my routine to prep for a competition I have in February. I would stick with the compound exercises as TheCount has stated. The changes I am making have more to do with increasing muscle endurance as opposed to size gains. I feel, and my sparring partners have told me, that my power is fine. I need to increase my speed and my endurance though.
kinda concerned a bodybuilder left out leg day? do not like that work out one iota mate. back day is appalling, no bent rows, deads or chins?! why do biceps get their own day while their bigger counterpart (triceps) is left to languish after shoulder day? start from scratch with another workout IMO
What are your goals Sgt.Major? Anyways have a look at these 3 programs and see if you like one of them. WSFSB-II Awsome program and simple to follow http://defrancotraining.com/articles/articles.htm HFT Good program and it aint complicated either. http://www.t-nation.com/findArticle.do?article=06-017-training Starting Strength Doesnt get any simpler than this. http://www.martialartsplanet.com/forums/showthread.php?t=58907 This Article explains why the big lifts are important and how they are catogerized, good read IMO: http://www.martialartsplanet.com/forums/showthread.php?t=59097
It looks good so far, I like how you divided the major muscle groups up into different days of the week.
Seem to be doing alot of sets for pure strength training. Read this: http://www.exrx.net/WeightTraining/LowVolumeTraining.html "Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables; including muscular strength, muscular endurance, and body composition." And to build a routine: http://www.exrx.net/WeightTraining/Instructions.html