Possible Workout (C & C welcome/wanted)

Discussion in 'Health and Fitness' started by tom pain, Apr 26, 2005.

  1. tom pain

    tom pain I want Chewbacc for good

    Ok, I recently invested in a weight sets (this one ) to go with my chin-up bar. ;)

    I was looking to make a workout, and decided to split it into 3 days:

    Day 1

    Chest:
    Bench Press (barbell)
    Bench Press (dumbbell)
    Lats:
    Pull Up
    Back:
    Bent Over Row
    Deadlift
    Traps
    Barbell Shrug
    Abs:
    Crunches
    Leg Raises

    Day 2

    Quads:
    Squats
    Hamstrings:
    Straight Leg Deadlift
    Calves:
    Standing Leg Calf Raise
    Obliques:
    Dumbbell Side Bend
    Abs:
    Crunches
    Leg Raises

    Day 3

    Deltoids:
    Dumbbell Front Raise
    Tricep:
    Tricep Extension
    Kickback
    Biceps:
    Curls
    Concentration Curl
    Forearms:
    Wrist Curl
    Reverse Wrist Curl
    Abs:
    Crunches
    Leg Raises


    I'm aiming for reps with a weight that is challenging but not solid to do and was going to aim for 5-6 reps with 2 sets of each exercise (except for abs).

    There is a days rest between each with the weekend included (I was thinking Monday - Wednesday - Friday).

    So what you think? I'm not an expert at this (I wouldnt even consider myself knowledgable) so I need you guys to help me in case I end up doing harm. :cry:

    And I got the cardio sorted out so that side is alright.

    Exercises are on here if you want to refer to the ones you aren't familiar with.
     
    Last edited: Apr 27, 2005
  2. Mr Fight

    Mr Fight Valued Member

    looks alright to me, only thing i would say is do Abs everyday as much as you can (within reason of course) ;)
     
  3. KickChick

    KickChick Valued Member

    You only need to work abs 2-3 Xs a week. Just like every other muscle in your body they need rest. Muscle's respond to your workout after the fact and if you continue to work your abs all the time you are not giving them a chance to properly respond.
     
  4. Mr Fight

    Mr Fight Valued Member

    i would say more like 4-5 times a week i would give them the weekend off. Just because abs are so reseilient and dont need as much rest. If you carry on doing them twice a week soon you wont seen any gain at all
     
  5. KickChick

    KickChick Valued Member

    A myth.

    Seems the abs are often portrayed as a muscle with super muscle recovery capabilities.
    And because of this misconception, (as you say) can be trained almost everyday!

    Perhaps training (almost) everyday works for some... but not for those people work them to true failure. For ex. forty to fifty crunches four times a week is not training abs properly. When it comes to HEAVY abdominal training, such as weighted decline sit-ups, hanging leg raises, russian twists, etc., abs should be trained heavily no more than 2-3x a week. This guideline assumes that the you haveknowledge of how to train the abdominals under heavy resistance, and train them to failure.

    So tom I would include these ab workouts in your routine no more than 3x a week :)
     
  6. Mr Fight

    Mr Fight Valued Member

    ah ok see i always thought that,

    although i never use weights doing situps personally. And do find it takes alot to fatigue them.
     
  7. tom pain

    tom pain I want Chewbacc for good

    Would it be wise to do the two ab exercises mentioned on the same three days as my workouts?
     
  8. KickChick

    KickChick Valued Member

    ... absolutely and preferably at the end of the workout as you have on Day 2
     
  9. tom pain

    tom pain I want Chewbacc for good

    Ok thanks guys. Much appreciated.

    I will incorporate them into my first post as we can edit it as we progress.

    :)
     
  10. Athleng Nordic

    Athleng Nordic Sadly passed away. RIP. Supporter

    Quick question KC. I do heavy abs 3 time a week M-W-F and to lite crunches on T-TH. Should I just drop the Tuesday and Thursday stuff?
     
  11. KickChick

    KickChick Valued Member

    I do believe that doing a light workout even on supposedly your rest days, will slow down recovery and gains made with the heavy workout.

    Anyone else? :)
     
  12. Athleng Nordic

    Athleng Nordic Sadly passed away. RIP. Supporter

    Thank you oh great Gym Goddess! :D
     
  13. Ad McG

    Ad McG Troll-killer Supporter

    Looks pretty good, a lot of different exercises but hey that's upto you.

    Drop the incline and decline bench - no need in this variations just yet.

    Drop the third day almost entirely aside from the ab work. Go for an over head press or even clean and press. Heck, overhead squats could also be a great addition to this day. Do some specialist grip work like farmers walks and using a wrist roller.

    Thoughts anyone?
     
  14. calleo14

    calleo14 Banned Banned

    yea

    Yea I agree drop the decline and incline

    but remeber to try this out one time to make sure you can handle and be able to stick to it consistence is the key remeber this

    also when training remeber its not about how much you do but how you perform them, Just remeber this and to rest and eat properly and stretch between reps lightly on that bodypart and you should be good to go

    everything else looks good

    Good luck

    those are some nice weights I might order me some I need some more ne way
     
  15. tom pain

    tom pain I want Chewbacc for good

    Yeah they are good weight at a decent price.

    You can buy extra weights to go with them:

    2 x 11.3kg - £14.99

    4 x 1.1kg, 4 x 2.3kg, 2 x 4.5kg - £14.99

    That's in Argos, and if I sound like a salesman for them it's because I am! :D
     
  16. Ophqui

    Ophqui Valued Member

    I'd find it difficult to comment on ur routine without knowing in advance what you hope to gain from your workouts, but from a general perspective i'd say that you firstly include abdominal work too frequently, and second without enough variation. Try adding in a different form of ab work instead of the old crunches/leg raises every time, u'll find it to be a more efficient way to train those muscles. I'd suggest adding in maybe wieghted twists of some kind (full contact twists?) or weighted crunches.
     
  17. tom pain

    tom pain I want Chewbacc for good

    Strength mainly, but some bulk as well.

    What I have is what was recommended to me:

     
  18. ninjamonkey

    ninjamonkey New Member

    I don't know about doing squats and deadlift two days in a row... but other than that looks good. However, if you are a little confused with making up a workout, it's always good to keep it to a full-body workout. You don't have to, just makes life easier... I learnt this the hard way... :cry:

    Hah, and yeah, you've been getting some pretty conflicting opinions about abs, but this isn't uncommon.
    I stand with KC on this one... I just need a scientific reasoning as to why the abs would be any different (the musculature I mean), has it got super duper muscle fibers or something?!
     
    Last edited: Apr 28, 2005
  19. tom pain

    tom pain I want Chewbacc for good

    The days aren't consecutive - day 1 is Monday, day 2 is Wednesday and day 3 is Friday.
     
  20. ninjamonkey

    ninjamonkey New Member

    Ah, very well then
     

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