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Can anyone give me a good workout?!?
- Thread starter HulkRow
- Start date
Cackerot69
New member
This routine will work, and it will work for everyone if progressive overload is applied.
Monday - Legs/Abs
Squats-2x5, 1x12
Leg Ext-2x10
SLDL-2x5, 1x12
Leg Curl-2x10
Calf Raise-2x15-20
Weighted Crunches-2x15-20
Wednesday - Back/Biceps
Chins-2x5-7, 1x10-12
Row (whichever you like)-2x10
Pull-Over-2x8-10
Rear Lateral-2x8-10
Shrug-2x10
Barbell Curl-3x8-10
Grip work-1x30 seconds, 1x60 seconds
Friday - Chest/Shoulders/Triceps
Decline Press/or dips-2x5-7, 1x10-12
Flye-2x8-10
Military press (i prefer Db's)-3x5-7
Side Lateral (optional)-2x8-10
Skull Crusher-3x5-7
There ya go.
Monday - Legs/Abs
Squats-2x5, 1x12
Leg Ext-2x10
SLDL-2x5, 1x12
Leg Curl-2x10
Calf Raise-2x15-20
Weighted Crunches-2x15-20
Wednesday - Back/Biceps
Chins-2x5-7, 1x10-12
Row (whichever you like)-2x10
Pull-Over-2x8-10
Rear Lateral-2x8-10
Shrug-2x10
Barbell Curl-3x8-10
Grip work-1x30 seconds, 1x60 seconds
Friday - Chest/Shoulders/Triceps
Decline Press/or dips-2x5-7, 1x10-12
Flye-2x8-10
Military press (i prefer Db's)-3x5-7
Side Lateral (optional)-2x8-10
Skull Crusher-3x5-7
There ya go.
Cackerot69
New member
Before you add anything just try the routine and see if it works. Switching stuff around is fine, but don't add much.
The routine sucks... if you follow the crap he gave you you'll stay at 140 lbs.
Stick with heavy, basic compound movements.
Try this to start with:
use the 5 x 5 system. 5 reps, 5 sets, the first 2 are warm up sets, the last 3 are work sets. use the same weight for the 3 work sets, when you can complete the 15 reps total for the 3 sets in good form, up the weight next session.
monday:
Standing Overhead Press
Shrugs
Close grip bench Press
Barbell curl
ab work
thursday:
bench press
deadlift
squat
bent over row
calf raise
use supplimentary grip & neck work if you feel it necessary
Stick with heavy, basic compound movements.
Try this to start with:
use the 5 x 5 system. 5 reps, 5 sets, the first 2 are warm up sets, the last 3 are work sets. use the same weight for the 3 work sets, when you can complete the 15 reps total for the 3 sets in good form, up the weight next session.
monday:
Standing Overhead Press
Shrugs
Close grip bench Press
Barbell curl
ab work
thursday:
bench press
deadlift
squat
bent over row
calf raise
use supplimentary grip & neck work if you feel it necessary
The routine Cack gave wasn't horrible but... I'd say the over reliance on biomechanically unsound isolation movements is not that you need as a 140 lb beginner. After you develop some decent size & strength then add a few if it tickles you but don't have them comprise more than 30 % of your over all routine and that's being generous.
take care buddy and be sure not to over-train. Of course I'll say start with my routine and make sure to get at least 1.5 grams of protein per lb of bodyweight then move on to his if it doesn't work for you. The routine I gave is a basic modification of a Reg Park workout. If you want, start with Cack's but don't combine the 2 programs, there's too much volume & frequency for a beginner. Gradually build up your work capacity ^_^
kind regards,
jeremy
take care buddy and be sure not to over-train. Of course I'll say start with my routine and make sure to get at least 1.5 grams of protein per lb of bodyweight then move on to his if it doesn't work for you. The routine I gave is a basic modification of a Reg Park workout. If you want, start with Cack's but don't combine the 2 programs, there's too much volume & frequency for a beginner. Gradually build up your work capacity ^_^
kind regards,
jeremy
Cackerot69
New member
You are an idiot Jeremy. Nuff said.
Jeremy21 said:
He is one of the most knowledgable on the board. Once he has more experience he will be unstoppable.
I'm bumping this for monstar. This is the routine i was on about.
If you feel like your tris are too tired after chest to do a good delt work then do delts with back and biceps and move chest/tris to tuesday and back/delts/bis to friday.
I personally wouldn't do pullovers either but give the routine a try for 6-8 weeks and tell us your progress.
What training has he had? Virtually none. Does he have a solid background in exercise science or nutrition? Nope. Has he even had the time to apply any exercise theory seriously? No he hasn't. If knowledge equals how many posts a person has , then yes he's "knowledgeable" but I don't consider views gleaned from reading Heavy Duty or Cyberpump! to be the utmost pinnacle of exercise science. Anyone can read from a book and parrot information, does this constitute true knowledge, enough knowledge to be giving advice to rank beginners? I think not. Try reading Supertraining, along with Tudor Bompa and Zatsiorsky's respective works and then you'll only be scratching the surface of what true exercise science is about.
Cackerot69
New member
I have no clue where you are getting this false info on me. I've read Zatsiorsky's book, I'm a member of supertraining and I've read some of Tudor's work. I've been training for a little over 2 years now...and you?
Just to explain the isolation exercises: I included isolation exercises for each of the major parts because they eliminate the weak links in the compound lifts. All compound lifts are limited by the weak links (shoulders and tri's for chest, biceps for back, etc) so by elimitating the weak links we can train the target muscle maximally. These so-called "shaping" exercises are more effective than so-called "mass building" exercise for this simple reason. Also, isolation exercises require less skill level, so you are able to stimulate growth faster (you can only stimulate growth once the nervous system is done "optimizing" itself to the given movement). Additionally, isolation exercises induce a localized hormone release in the muscle you are working (PGF-2, PGE-2) for further growth of this muscle. I'm sure you have heard of bodybuilders doing isolation exercises to bring out striations in muscle. This may occur because isolation exercises cause targeted muscles to add more sarcomeres in series to the already existing sarcomere filaments, which would create the appearance of a more "full" muscle. This phenomenon may also give the appearance of a lengthened muscle because this occurs especially at the point of the muscle where the epimysium narrows into a tendon; which is the end of a muscle (lower biceps, outer chest, lower quad, etc). You have to make sure that isolation exercises are only used to "supplement" your primary compound exercises, in other words they should never take away from your progress on the compound exercises. In summary, compound/multi joint exercises should always be your focus, but isolation exercises are a valuable tool - especially in lagging muscle groups. If you don't know how to perform a certain exercise, this is a great site for exercise descriptions and demonstrations:
http://www.planetkc.com/exrx/lists/directory.html
Just to explain the isolation exercises: I included isolation exercises for each of the major parts because they eliminate the weak links in the compound lifts. All compound lifts are limited by the weak links (shoulders and tri's for chest, biceps for back, etc) so by elimitating the weak links we can train the target muscle maximally. These so-called "shaping" exercises are more effective than so-called "mass building" exercise for this simple reason. Also, isolation exercises require less skill level, so you are able to stimulate growth faster (you can only stimulate growth once the nervous system is done "optimizing" itself to the given movement). Additionally, isolation exercises induce a localized hormone release in the muscle you are working (PGF-2, PGE-2) for further growth of this muscle. I'm sure you have heard of bodybuilders doing isolation exercises to bring out striations in muscle. This may occur because isolation exercises cause targeted muscles to add more sarcomeres in series to the already existing sarcomere filaments, which would create the appearance of a more "full" muscle. This phenomenon may also give the appearance of a lengthened muscle because this occurs especially at the point of the muscle where the epimysium narrows into a tendon; which is the end of a muscle (lower biceps, outer chest, lower quad, etc). You have to make sure that isolation exercises are only used to "supplement" your primary compound exercises, in other words they should never take away from your progress on the compound exercises. In summary, compound/multi joint exercises should always be your focus, but isolation exercises are a valuable tool - especially in lagging muscle groups. If you don't know how to perform a certain exercise, this is a great site for exercise descriptions and demonstrations:
http://www.planetkc.com/exrx/lists/directory.html
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