Author Topic: my program what do you think?  (Read 3499 times)

lilwoday09smb

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my program what do you think?
« on: February 23, 2006, 09:40:28 AM »
monday
chest: flat bench  2 warm up sets, 3-4 working setup, up to 275
          incline bench  1 warm up set, 4 working sets
          decline bench 1 warm up set, 4 working sets
          flys 4 set
          pull overs 4 sets
          dips 4 sets
   calf raises 4-5 sets
abs and 30 minutes cardio

Tuesday
shoulders: rear barbell press 4 sets
                dumbell press 4 sets
                lateral raises 4 sets
                front raises 4 sets
                upright rows 4 sets
              dumbell and barbell shrugs 4 sets
     abs and 30 minutes cardio

thursday
legs: squats 1 warm up set, 4 working sets up to 315
       leg press 4 sets
       barbell lunges 4 sets
       leg curls 4 sets
       lying leg curls 4 sets
       standing calf raises 4 sets
       seated calf raises 4 sets
abs 30 minutes cardio

Friday
 Biceps: barbell curls 5 sets
           dumbell curls 4 sets
           hammer curls 4 sets
           preacher curls 4 sets

Triceps:  skull crushers 4 sets
           dumbell overhead extensions 4 sets
           dips 4 sets
            bar press downs 4 sets supeset with cable kick backs 4 sets

Forearms: reverse E Z bar curls 4 sets
       barbell wrist curls 4 sets
abs 30 mintes of cardio

Saturday:
Back: pull ups 4 sets
        deadlifts 1 warm up set, 4 working sets up to 315
        dumbell rows, 4 sets
        cable rows, 4 sets
        wide grip pull downs to front, 4 sets
        wide grip pull downs to rear, 4 sets
        hyperextensions
        barbell or t- bar rows 4 sets
       shrugs 4 sets

im 19 years old, 5' 9'' 190 pounds, i used to wrestle in highschool at 160, but no longer have to worry about weight, i would estimate my body fat around 13-15 % would like to get it down to somewere around 11 or 12%, i eat pretty clean only problem is i have a soda with lunch besides that i have eggs or oatmeal for breakfeast, protein shake around 10, chiken or tuna for lunch, protein shake around 3, and turkey, chiken or tuna for dinner, i also take noxplode before my wrkouts,

new to the bodybuilding life would like to know what you guys think
 thanxs


Rimbaud

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Re: my program what do you think?
« Reply #1 on: February 23, 2006, 11:09:09 AM »
In my humble opinion you've got a lot of sets for each bodypart plus doing 30 min. of cardio (especially for shoulders & chest). I'd drop a few sets in chest & shoulders & cut the cardio to 15-20 min. I'd be dead if I did that many sets & did that much cardio...but then again you're ten years younger then me so your recovery will be better.

lilwoday09smb

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Re: my program what do you think?
« Reply #2 on: February 23, 2006, 11:16:34 AM »
thanxs for the info ill try that, more compound movments

davie

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Re: my program what do you think?
« Reply #3 on: February 23, 2006, 12:40:05 PM »
Thats like 24 sets for chest (pretty small body part compared to back,legs), i do lik 12 sets.

Id ask Mr JPM very nicelr and see if he can giv u idea for program, from what he says the people he trains get very very good results with his workouts.

davie
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lilwoday09smb

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Re: my program what do you think?
« Reply #4 on: February 23, 2006, 12:54:36 PM »
ok, thanxs, appreciate it, like i said im new to this only been training for about a year

Bluto

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Re: my program what do you think?
« Reply #5 on: February 23, 2006, 03:53:08 PM »
That's a lot of sets and exercises, too much in my opinion, but then maybe that'll work for you... i guess you will have to pay attention and see if you get enough rest and recovery, maybe you can get away with it... also a lot of the time it's hard to have energy that lasts the whole time at the gym if there's a lot of sets and exercises... but this you need to feel yourself, as long as you do your main exercises first it might not be a problem.

Doing shoulders the day after chest can be tough though, since you hit the same muscles a lot on chest day... so question is if that area is allready worked and tired quiet a bit which might hinder you from working it fully... guess you'll have to see for yourself, if your shoulders are coming along nicely you might not wanna change anything
Z

Cavalier22

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Re: my program what do you think?
« Reply #6 on: February 24, 2006, 08:29:00 AM »
yea dude every week for bench always do incline press but alternate your second press between Decline and Flat bench,  THan do one or two flye movements .

12-15 sets is all you need for chest if you hit it hard. its an easy muscle to tear down
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JPM

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Re: my program what do you think?
« Reply #7 on: February 24, 2006, 08:52:47 AM »
l09smb/Davie.......Any one can check out some  of my past post. Lot's of suggestions of different style programs there,good or bad.  Take your pick. Good Luck.

lilwoday09smb

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Re: my program what do you think?
« Reply #8 on: February 24, 2006, 10:08:53 AM »
thanks JPM, just wondering are you loacl, ive read your post and notice you say aloha alot, im from hawaii, just wondering

JPM

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Re: my program what do you think?
« Reply #9 on: February 24, 2006, 10:43:40 AM »
Not from Hawaii but have said aloha, mostly to Onlyme who lives over there. He must be a very rich man, indeed. I've been there quite a number of times, usually for changing planes. I was born in American Samoa. After my father died, when I was ten, my mother and I and my two sisters moved to long Beach, Ca. A year or so later we came to the Oceanside area. So that is mostly the story of my life. Aloha!

lilwoday09smb

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Re: my program what do you think?
« Reply #10 on: February 24, 2006, 10:47:19 AM »
o ok,  i have alot of friends from samoa and tahiti, i know live in northern california for school and work, take care

davie

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Re: my program what do you think?
« Reply #11 on: February 25, 2006, 04:08:44 AM »
JPM, i meant HE should ask you for program as u could really help him.
I currently have two workouts:

FIRST ONE

New split upper/lower/upper/lower

MONDAY=upper 1
Db shoulder press 3x8
Rear rows 2x8-10
Incline Db press 3x8
Bb Row 3x8
Pek dek 3x8
Front pulldown 3x8
DB shrugs 3x10
Weighted dips 3x8
Skull crushers 3x8
Bb Curl 3x8

TUESDAY= Lower 1
Squat 4x6
Deadlift 3x8
Bb Hack squats 3x12
Hamstring Curl 3x8
Calves

WEDNESDAY= Upper 2
Machine press 3x8
Circuit: Front raises 2x8-10 (every second week)
    Lat raises 2x8-10
    Rear raises 2x8-10
Db press 3x8 (or slight incline Bb)
T-bar Row 3x8
Pullover press 3x15
Closegrip front pulldowns 3x8
Bb Power shrugs 3x8-10
Closegrip Bench press 3x8
Hammer curls 3x8

THURSDAY= Lower 2
Front squats 3x8
Leg press 3x12-15
Leg raise 3x10
SLDL 3x12
Leg curl 3x8
Hyperextensions 3x10
Calves
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davie

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Re: my program what do you think?
« Reply #12 on: February 25, 2006, 04:19:54 AM »
SECOND ONE (taken awhile ago from JPM [roughly] ):

MONDAY=
Heavy breathing squats 1x20
Pullover OR pullover press 1x20
DB shoulder press 2/3 x8
BB Rows OR T-bar rows 2/3 x8
Incline DB press 2/3x8
BB curl 2x8
Weighted Dips 2x8
Cleans (power movement) 3x8 added at end or beginning of workout.

WEDNESDAY=
Deadlift 3x8
Clean and press 3x8
rear lat raises 2x10
     lat raises 2x10
     front raises 2x10
Unilateral db snatches 3x8
Front pulldowns
DB bench 3x8
hammer curls 3x8
pushdowns/closegrip bench 3x8

FRIDAY=
Heavy breathing squats 1x20
Pullover OR pullover press 1x20
DB shoulder press 2/3 x8
BB Rows 2/3 x8
Incline DB press 2/3x8
BB curl 2x8
Weighted Dips 2x8
Cleans (power movement) 3x8 added at end or beginning of workout.

Calves forearms done every workout.
Hoping after doing workout one for 6 weeks thatn il do this for 6-8 weeks for size and power growth????

davie
It isn't the mountains ah

JackCheze

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Re: my program what do you think?
« Reply #13 on: February 25, 2006, 06:36:34 AM »
are you making progress?? it sounds like you are. Your diet is awesome (fuck it, enjoy your soda with lunch unless you want to go to a show)

the only thing I think you should consider is the whole rep/set scheme (like everyone else). I don't ever think about how many reps I'm going to do... I think about how many I did. I record it then next time adjust.

I'm not gonna lie, if I did 2 by myself without a spot that's it for that exercise for that day... that'll keep me down to like 3 working sets

lilwoday09smb

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Re: my program what do you think?
« Reply #14 on: February 25, 2006, 06:39:13 PM »
thanxs, ya im making ok progress, ive gotten alot stronger and people tell me ive gotten bigger, then again they could just be being nice, but ya i mainly try to go to failure onmylast sets of all my exercises, except for flat bench im maxing at at around 285 but i suck at it id rather use dumbells but they only go up 2 a 100 at my gym and thats to easy. thanxs for all the info i neede the help. ya i try to cut back on the soda, but man that coca colas got me.

candidate2025

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Re: my program what do you think?
« Reply #15 on: February 26, 2006, 09:31:56 AM »
umm  idk looks ok.

ill post mine so you have something to compare it to:

quads:
 1.squats...1 warm up 3-5 work sets.
 2.hack squats...3 work sets
 3.leg press...3-4 sets of gradual raising of weight
 4.leg extensions(quads)...3 sets

chest and hams:
 1.warm up flys with the 30's for about 20-30 reps.
 2.flat bench press super setted with light fly's for about 3 work sets
 3.heavy flys/dumbbell bench(sort of like db bell bench just a bit wider and hands facing in) 3 work sets
 4.incline bench press 3 work sets.
 5.machine flys 3 work sets
 6.lying leg curls 3 work sets
 7.standing leg curls 3 work sets
 8.sitting leg curls three work sets

arms:
 1.db overhead extensions...or skull crushers, whateever you want to call it) 4 work sets
 2.dips(with form so it doesnt hit my chest) 3 work sets
 3.close grip bench 3 wokr sets
 4.triceps pushdowns 3 work sets
 5.one low rep set of one handed skull crushers to even out my pump if it feels like one arm was hit more
 6. bb curls 3-4 work sets
 7.preacher curls 3 work sets
 8. alternating db curls 3 work sets

shoulders:
 1. lateral raises
 2. upright bb rows
 3. machine lateral raises
 4. one arm cable lateral raises
 5. reverse pec dec
 6. bent over rear dumbbell rows...at least thats what i think they are called.
 7. 4-6 work sets of bb shrugs/db shrugs..and shrugs on the standing calf machine

back:
 1.wide grip pulld downs to front 4 work sets.
 2. t-bar rows  3 work sets
 3. sitting cable rows palms facing each other 3 work sets
 4. low machine rows 3 wok sets
 5. deadlifts 4 work sets
 6. palms facing eachother pull downs 3 work sets.
 


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davie

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Re: my program what do you think?
« Reply #16 on: February 26, 2006, 05:29:46 PM »
SO JPM and old school lifters, what do you think of the second routine????
Im enjoying the 1st one and am working away well at it, but when it comes time to a change in couple weeks for 6 weeks i want a good solid basic routine that definatley works. i am determined to put all the effort into it that is required so i want results.
I am also loving the homemnade shake idea JPM, tried it and love it.

Please comment. JPM,if you think my heavy breathing routine should/could be simplified then feel free to do so as you would set it up for urself or your clients????

davie
It isn't the mountains ah

JPM

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Re: my program what do you think?
« Reply #17 on: February 27, 2006, 08:52:01 AM »
Davie; Second program:  Your tweeking that basic program way too much. If breathing squats are done correctly than you would not have the desire or engery to do much after that. Drop the DB press and use either the incline press or dips, not both in the same workout. Same holds true for the BB row & T bars, either one or the other. Up to two sets of breathing squats and the light set of 20 rep pullovers (full stretch) right after each set of squats.No need for the cleans at all. If you want to keep in practice than do squat cleans with just a light bar for warm-up's  before starting the squats.
Second part of the program do the DL's as you would the breathing squats, 20 reps. After these and the squats in the other half of the program you should be breathing like a steam engine. That's when the pullovers are most effective. If your not breathing extra hard (gasping for air) and feel like you just want to lay down, than your doing the squats & DL's with not enought intensity. Try adding weight each workout. Drop the laterial raises in all forms & the snatches. The C&P will be too intense with this style of program. Keep the DB benches instead. Do chins. Do tricep pushdowns only. The next week you start working out  do the DL's on monday, the squat program on wednsday, etc. Alternate each week.
I don't have any "clients". That sounds a little too pretentious, sorry. I am involved with training athletes and others. Good Luck.
lil09smb: Talofa! (that's the usually greeting in Samoa..that means "Welcome to Samoa, now go home".) If those 100's feel light for you  and you have no other option than try the 1 1/2 system. Press the DB's all the way up and just bring them down half way, pause for a second and press them back up all the way than bring them all the way down to the bottom (starting) position again. You've done 1 & 1/2 rep's. Keeps more TUT (time under tension) on the targeted area. Might try 80's at first because those usually 100's are going to feet way too heavy with this system.
Can also hold the DB's close to the sides, with the thumbs facing your head, and press that way. Allow for the natural twisting action of the hand so that the ends of the DB's are touching each other overhead.
!00's are fairly light for anyone with a little experience but when you get to pressing a pair of 150's + it starts to become a real chore just to get them into position. When I got to a pair of 205's I just stopped doing them, that was more than twelve years ago.. It took two spotter's  to help position the DB's for presses off the chest. Not worth the trouble in my view. I've alway's gotten much more better results with weighted dips, but that's just my view. Good Luck.

lilwoday09smb

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Re: my program what do you think?
« Reply #18 on: February 27, 2006, 09:48:33 AM »
i have another ? maybe some one could answer, what is better hitting the muscle once or twice a week, its kinda hard for me cuz i work full time and go to school full time, so my work out days are a lil off, but just wondering what is better, im natural of course

davie

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Re: my program what do you think?
« Reply #19 on: February 27, 2006, 10:59:31 AM »
Thanks JPM i guess it would be daft doing cleans aswell.
Problem i have is that as rugby player i wanna still work on power if u see what im saying.
Heres the re-typed program as i THINK you meant it:

MONDAY=
Heavy breathing squats 1x20
Pullover OR pullover press 1x20
DB shoulder press 2x8
BB Rows  2x8
Incline DB press 2x8
BB curl 2x8
Pushdowns 2x8

WEDNESDAY=
Deadlift 1x20
Pullover OR pullover press 1x20
Machine press 2x8
Front pulldowns 2x8
DB bench 2x8
hammer curls 2x8
Pushdowns OR closegrip bench 2x8 (variety)

FRIDAY= Same as MONDAY, but like you said one week do above workout second week do heavy breathing deadlift monday and friday and squats on wednesday etc?!

I kept in couple sets of shoulder pressing as i am really trying to build up shoulders. Acceptable or not????
Do you think it is possible to do two sets of heavy breathing squats in a single workout, after giving everything on 1st set, the second one might suffer??

I am planning to do this program for about 8 weeks before having break or change for few weeks to give body a rest after such intensity, then returning to it for another 8 weeks, and torturing myself sum more haha.

davie
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candidate2025

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Re: my program what do you think?
« Reply #20 on: February 27, 2006, 04:53:45 PM »
i have another ? maybe some one could answer, what is better hitting the muscle once or twice a week, its kinda hard for me cuz i work full time and go to school full time, so my work out days are a lil off, but just wondering what is better, im natural of course
sml musle ......arms, calfs, abs, shoulders, twice a weeek.

big muscle..pec, back, legs...once a week.
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