Workout program while on Fina...

[frorider6]

Old School workout

Would this be a good workout while on 75mg Fina EOD? I think I want to use the same concept but maybe add another exercise and change up some of the existing ones.

 

[frorider6]

Here's the modified version I just worked up without a lot of thought.

Monday
2-3 mile run and ab work

Tues
Deadlifts 2 max set of 20.
Dumbbell Overhead Press - 5 sets of 5
Squats - 4 sets of 8
Seated Calf Raise - 2 sets of 20

Wednesday
1 hour sport fit class (lots of plyometric work)

Thur
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday
random cardio - preferably sprint work

Sat
Pullups - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


The sport Fit class is only on Wed nights and very important to my workout. I'd rather not have to make it to the gym on Sat to lift but that's the only way I can stick a rest day in there. Hmmm, but if I'm on Fina and considering the split, would it be possible to switch fri and sat?

 

[The Shadow]

Dunno bout that. THat would put deads on one day and squats on the next. Hmmmm......

I would totlly drop the deads on the thur workout and then dwitch fri and sat plans. You will be getting PLENTY of ham work especially with the sprints.

Add some lateral raises in place of the deads. 3 sets of 12 -15 and you will be good.

 

[frorider6]

Okay, I hate lateral raises. My shoulder always pops when I do it. Also, I need to incorporate some rotator cuff exercises. How about...

Monday
2-3 mile run and ab work

Tues
Deadlifts 2 max set of 20.
Dumbbell Overhead Press - 5 sets of 5
Squats - 4 sets of 8
Seated Calf Raise - 2 sets of 20
rotator cuff exercise (don't know what it's called) - standing with upper arm parallel to floor, elbows out to side, forearm straight up with light weight. Rotate forearm down and up. 3 sets of 8

Wednesday
1 hour sport fit class (lots of plyometric work)

Thur
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Incline Fly - 2 sets of 5
Dumbbell French Press 2 sets of 5
Standing Calf Raise - 2 sets of 20

Friday
Pullups - 5 sets of 5
Barbell Curls - 5 sets of 5
Weighted Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
rotator cuff exercise - laying on side on bench. Upper arm parallel with body, forearm perpendicular, raise and lower weight. 3 sets of 8.

Sat
random cardio - preferably sprint work

 

[The Shadow]

That will do - just bump up the reps on the cuff exercises to the 10-12 range and you're gold.

 

[frorider6]

Cool, thanks.

As a side note, since I can do over 5 reps for pullups (but not much more ) I'm going to try weighted pullups. That was recommended to Big Buck a week or so ago as a way to increase his reps with just bodyweight.

 

[frorider6]

Just received news that the scam I've had for my current gym membership is up (ex-gf said I worked at her company and I was under the "corporate membership", which they are now dropping). Now I won't be in the Wed Sport Fit class. That will allow me to do a MWF workout with TThSat cardio.

Any further changes I need to make? (I highlighted some I didn't know if you saw)


Monday
Deadlifts 2 set of 20.
Dumbbell Overhead Press - 5 sets of 5
Squats - 4 sets of 8
Seated Calf Raise - 2 sets of 20
rotator cuff exercise (don't know what it's called) - standing with upper arm parallel to floor, elbows out to side, forearm straight up with light weight. Rotate forearm down and up. 3 sets of 8

Tues
2-3 mile run and ab work

Wednesday
Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Incline Fly - 2 sets of 5
Dumbbell French Press 2 sets of 5
Standing Calf Raise - 2 sets of 20


Thur
cardio

Friday
weighted]Pullups - 5 sets of 5
Barbell Curls - 5 sets of 5
Weighted Dips - 4 sets of 5
Squats - 5 sets of 5
rotator cuff exercise - laying on side on bench. Upper arm parallel with body, forearm perpendicular, raise and lower weight. 3 sets of 8.


Sat
random cardio - preferably sprint work