I need a new workout.

[frorider6]

I've done the Old School Method and like it, but don't want to do it again right away. Cardio and abs need to be done 2x per week.

Goals - build muscle and strength while keeping bodyfat low (I know bf is mostly diet) and increasing cardio capabilities.

Anyone have a good program? Any good ones on the board I've missed?

 

[HighIntensity]

mine will work trust me if for only a month shock value

 

[gymtime]

Fro, I'm doing one now that's pretty basic, 3days/wk. Some cardio on the off days. I'll post it up if you like. But it's probably nothing you haven't seen before.

 

[frorider6]

Fro, I'm doing one now that's pretty basic, 3days/wk. Some cardio on the off days. I'll post it up if you like. But it's probably nothing you haven't seen before.

Post it up if you don't mind. I'm lazy and uninspired today.

 

[gymtime]

Alrighty. The days are not set in stone, but here's a typical week.

Monday: am cardio

Tuesday: Legs (i normally like to do legs on weekends when i have more time)

Squats: 2 warmup sets 10-12 reps, 3-4 heavy sets, 12,10,8,6 (adding weight)
Hacks: 3-5 heavy sets, 12,10,8,6 (adding weight) and a drop set if i feel like it
Calves: i superset standing and seated calf raises, 6-7 sets total, 16, 14, 12, 10 (i like higher volume on these)
Stationary Lunges (smith machine) 12,10,8
Leg ext: 12,10,8

Wed: off

Thursday: Chest, tris, forearm

DB flat bench: 1 warmup, 3 heavy sets, 10,8,6
Incline bar: 3 heavies 10,8,6
Cable flies: 2-3 moderate sets, 12,10,8
Rev curls: 1 warmup, 3 heavies 10,8,6
Forearm curls (bar or db) 3 heavies 10,8,6
Reverse grip skulls: 1 warmup, 3 heavies 10,8,6
DB behind neck ext: 3 heavies 10,8,6

Friday: cardio/abs/neck

15 minutes of various ab work
Neck machine: 3 sets of three directions, 9-10 sets total
cardio: 30-45 minutes

Saturday: Back/bis/shoulders

Deads: 2 warmup, 4 heavies 12,10,8,6
DB rows: 1 warmup, 3 heavies 10,8,6
straightarm cable pulldown: (using the rope, motion from the high position to knees) 10,8,6
EZ bar curls: 1 warmup, 3 heavies 10,8,6
Incline db curls: 3 heavies 10,8,6
DB mil press: 1 warmup: 3 heavies 10,8,6
leaning lat raise: warmup with light regular lat raises, 3 heavies 10,8,6
Shrugs: 3 heavies, 10,8,6

Sunday: off

I throw in cardio here and there on off days or post workout depending on my current fatness quotient. But that's pretty much it.

 

[frorider6]

How long does it take you to get through a typical workout?

 

[gymtime]

Usually around an hour. Sometimes more, sometimes less. Leg day like I said is a little longer as I tend to up the volume a little. But never more than say an hour and fifteen minutes.

 

[b fold the truth]

As long as you incorporate the squat, bench press, and deadlift into your routine...keep things simple...train with intensity...and get enough recovery time...you can't go wrong.

I still suggest a WSB routine...there are several sample 9 week routines for them...

B True

 

[sweets]

b fold: what are WSB routines??? and where can i find samples of them??? i'm also lookng for some direction with my workout... just started working out again after what seems an eternity. thanks

 

[b fold the truth]

I would first go to the powerlifting board and read...and ask tons of questions.

From there I would go here and read every article that they have:

www.elitefitnesssystems.com

email me if you need any help.

B True