Help Please

[jeremys]

the only thing a smith machine is good for is for hanging towels on

 

[Cobin]

the only thing a smith machine is good for is for hanging towels on

I know that now, I goto a preppy gym and no one ever deadlifts or squats. Its a rare occasion. Only two squat racks and one power rack and over 100 machines. So thats one of the reasons why I never even thought of doing them before. But I enjoy them now.

 

[skaman607]

wow, I guess I'm lucky, I work out at home, so I have never seen a smith machine in person

 

[jeremys]

they are the devil. they're also confusing as hell, so i've never successfully 'unracked' the bar and done even 1 rep in one

 

[Cobin]

they are the devil. they're also confusing as hell, so i've never successfully 'unracked' the bar and done even 1 rep in one

They are, so many times have I messed up and screwed up sets.

 

[JDarty6173]

Cobin... If you're wanting to do a 5x5 routine.. Here is one that Needsize had posted before that I saved... I would personally go with it if I were you if doing a 5x5... Hopefully you will find this useful...


Monday: Chest/Calves
Tuesday: Rest
Wednesday: Back/Shoulders
Thursday: Rest
Friday: Quads/Hmastrings/Calves
Saturday: Biceps/Tricepss/forarms
Sunday: Rest

Do some cardio on your rest day, maybe 30 to 45 minutes.


Monday
flat bench press 5x5 reps
incline dumbell press 2x8-10 reps
incline dumbell flyes 2x8-10 reps
standing calve raises 5x15 reps

Wednesday
Military press 5x5 reps
deadlifts 5x5 reps
side laterals 3x8-10 reps
chins/pulldowns 2-3x8-10 reps
shrugs 2x8-10 reps
Barbell rows 2x8-10 reps
bent over laterals 2x8-10 reps

Tuesday, Thursday, and Sunday are rest days

Friday
squats 5x5 reps
hack squats(or leg press) 2x8-10 reps
leg extensions 2x8-10 reps
lying hamstring curls 3x8-10 reps
seated calve raises 5x15 reps

Saturday
1) close grip bench 5x5 reps
standing barbell curls 5x5 reps

2) Dips 2x8-10 reps
incline dumbell curls 2x8-10 reps

3) skull crushers 2x8-10 reps
preacher curls 2x8-10 reps
(These are all supersetted, ie close grip with standing barbell)

 

[skaman607]

just watch that you don't use too much weight with the skull crushers, because they will mess up your elbows

 

[StRoNg_WoN]

I know this is irrelevant, but I just want to say that it brings a smile to my face to see you young lads goin' at it in the gym etc...

Keep it up guys!

 

[jeremys]

lifting is the best thing i could ever do for myself. i couldnt imagine being like everybody else around me

 

[skaman607]

yeah my parents would rather me do homework than lift, but I try