Ultimate workout

[bbforlife]

Ok guys and gals. after gettin flamed and given good advise as well i have come up with a workout program that i think will help me achive my goals. the diet is included as well. its a 3 day protein then a 1 day carb. pleas take your time and look over it to critique .i would love some feed back and what you would change

 

[bbforlife]

well i guess i cant post excel files. if you are interested please email me at [email protected]

 

[bbforlife]

Bump. please anybody that is willing. i have put together diets , workouts and food values the works. im trying to put it all in one little packet so its easier to use and maybe i can pass them out to my family. i have up to 8 months of workout and need three more months. any ideas of some workouts please help. also look over what i alreadyh have and give some advice. this is something i would really appriciate your guys help. please pm me and i ll email you what i have and we can colaberate on this. again thanks

 

[gettinlarger]

copy and paste, son

 

[bbforlife]

Strength Training Log Day : MONDAY

Name: JASON
Start Date: 15-Apr-02 WEEK 1 WEEK 2

EXERCISE SET1 SET2 SET3 SET4 SET5 SET6 EXERCISE SET1 SET2 SET3 SET4 SET5 SET6
Db Flat Press REPS 8-10 8-10 8-10 4-6 AAP Db Flat Press REPS 8-10 8-10 8-10 4-6 AAP
3.0.2 LBS. 3.0.2 LBS.
Lat Pull Downs REPS 8-10 8-10 8-10 4-6 AAP Lat Pull Downs REPS 8-10 8-10 8-10 4-6 AAP
3.0.2 LBS. 3.0.2 LBS.
Incline BB Press REPS 4-6 4-6 4-6 8-10 AAP Incline BB Press REPS 4-6 4-6 4-6 8-10 AAP
2.0.2 LBS. 2.0.2 LBS.
Nuetral Grip Pull Downs REPS 10 8 6 6 AAP Nuetral Grip Pull Downs REPS 10 8 6 8-10 AAP
2.0.2 LBS. 2.0.2 LBS.
Interval Flyes REPS 4-6 8-10 12-15 AAP Interval Flyes REPS 4-6 8-10 12-15 AAP
3.0.1 LBS. 3.0.1 LBS.
Seated Rope To Neck REPS 10 6-8 6 6 Seated Rope To Neck REPS 6-8 6-8 10-12 AAP
3.0.1 LBS. 3.0.1 LBS.
Cable Crossover REPS 8-10 8-10 8 Cable Crossover REPS 8-10 8-10 AAP
5.1.1 LBS. 5.1.1 LBS.
One arm Row to Hip REPS 8-10 8-10 AAP One arm Row to Hip REPS 8-10 8-10 AAP
3.0.2 LBS. 3.0.2 LBS.
SET1 SET2 SET3 SET4 SET5 SET6 SET1 SET2 SET3 SET4 SET5 SET6
Hanging Knee Raise REPS 15 15 15 15 Hanging Knee Raise REPS 15 15 15 15
Crunch REPS 15 15 15 15 Crunch REPS 15 15 15 15
Leg Lifts REPS 15 15 15 15 Leg Lifts REPS 15 15 15 15


WEEK 3 WEEK 4

EXERCISE SET1 SET2 SET3 SET4 SET5 SET6 EXERCISE SET1 SET2 SET3 SET4 SET5 SET6
Db Flat Press REPS 8-10 8-10 8-10 4-6 AAP Db Flat Press REPS 8-10 8-10 8-10 4-6 AAP
3.0.2 LBS. 3.0.2 LBS.
Lat Pull Downs REPS 8-10 8-10 8-10 4-6 AAP Lat Pull Downs REPS 8-10 8-10 8-10 4-6 AAP
3.0.2 LBS. 3.0.2 LBS.
Incline BB Press REPS 4-6 4-6 4-6 8-10 AAP Incline BB Press REPS 4-6 4-6 4-6 8-10 AAP
2.0.2 LBS. 2.0.2 LBS.
Nuetral Grip Pull Downs REPS 4-6 4-6 4-6 8-10 AAP Nuetral Grip Pull Downs REPS 4-6 4-6 4-6 8-10 AAP
2.0.2 LBS. 2.0.2 LBS.
Interval Flyes REPS 4-6 8-10 12-15 AAP Interval Flyes REPS 4-6 8-10 12-15 AAP
3.0.1 LBS. 3.0.1 LBS.
Seated Rope To Neck REPS 6-8 6-8 10-12 AAP Seated Rope To Neck REPS 6-8 6-8 10-12 AAP
3.0.1 LBS. 3.0.1 LBS.
Cable Crossover REPS 8-10 8-10 AAP Cable Crossover REPS 8-10 8-10 AAP
5.1.1 LBS. 5.1.1 LBS.
One arm Row to Hip REPS 8-10 8-10 AAP One arm Row to Hip REPS 8-10 8-10 AAP
3.0.2 LBS. 3.0.2 LBS.
SET1 SET2 SET3 SET4 SET5 SET6 SET1 SET2 SET3 SET4 SET5 SET6
Hanging Knee Raise REPS 15 15 15 15 Hanging Knee Raise REPS 15 15 15 15
Crunch REPS 15 15 15 15 Crunch REPS 15 15 15 15
Leg Lifts REPS 15 15 15 15 Leg Lifts REPS 15 15 15 15

 

[bbforlife]

thats what it looks like when i copy and paste, . . .Makes no sense

 

[MohawkMuscle]

Weight training is not complicated. You do not need charts or exell programs....

Pick an exercise for each muscle group section and your set.

Keep it basic and simple

Ex

back-

Deadlifts - Overall back
Pullovers- Lats (better then pulldowns IMO)
BB Rows -midback (upper thickness)
Shrugs- Traps

Do at least 1 set I prefer 4-6 reps, keep adding weight when you can. Every 6 workouts or so change your exercises..
EX

Powercleans (overall back + traps)
Rev grip chins- Lats
Seated cable rows- Midback

Not brain surgery... no need for interval flyes or any of that jive.

 

[noahfor123]

what are pullovers

 

[MohawkMuscle]

Lye on a flat bench with a BB or DB at arms length.
bring the weight down as in a closegrip bench press
now slowly lower the weight behind your head keeping your elbows in and weight close to the body.
works great!