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  1. #1
    punisher69 is offline Junior Member
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    help with workout schedule !!

    ok right now my work out schedule is biceps + back
    chest+triceps
    legs+ shoulders
    dayoff.... then start over agian .....
    with absd evry day and a lil bit of cardio here and there ...

    now im thinking about ......

    day 1. biceps + legs
    2. chest
    3. triceps + back
    4.dayoff
    5.shoulders.....

    then cycle starts over ......... like i have to work my chest out as ofen as i can considering it is much weaker then the rest of my body ???

    can i have some input !!!

  2. #2
    Buschlightcan's Avatar
    Buschlightcan is offline Associate Member
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    Dude i dont really think thats a good work out cycle at all. In fact i really dislike it. If you are at all intrested i just made an extremly detailed workout plan. I will post it below this post.!!!

  3. #3
    Buschlightcan's Avatar
    Buschlightcan is offline Associate Member
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    WORKOUT #1
    BODYPART EXERCISE SETS REPS
    Quadriceps Leg extensions 2 20
    Squats 4 6-10
    Leg presses 4 8-10
    Hack squats 4 10
    Hamstrings Leg curls 4 8-10
    Stiff-leg deadlifts 2 12
    Claves Calf raises 3 15
    Seated calf raises 3 15
    Toe press 3 15
    Abdominals Crunches 2 15-20
    Reverse crunches 2 15-20

    WORKOUT #2
    BODYPART EXERCISE SETS REPS
    Chest Incline presses 4 6-10
    Flat-bench press 4 10
    Pec-dec flyes 3 10
    Cable crossovers 3 10-12
    Dips 2 10
    Front and side deltoids Front barbell raises 2 10
    Military presses 3 8-10
    Side laterals 4 10
    Trapezius Dumbbell shrugs 4 10
    Triceps Lying extensions 4 8-10
    Tricep pushdowns 3 10
    Skull crushers 3 8-12
    Overhead extensions 3 8-12

    WORKOUT #3
    BODYPART EXERCISE SETS REPS
    Upper back Barbell rows 4 6-10
    Pulldowns 4 10
    Seated pulley row 3 8-10
    Machine pullovers 2 10
    Rear deltoids Bent raises 3 10
    Lower back Hyperextensions 1 25
    Deadlifts 3 8-10
    Biceps Alternate dumbbell 4 8-10
    Curl
    Preacher curls 3 10
    Cable curls 3 10
    Reverse Preacher 3 10-12
    Foreamrs Reverse wrist curls 3 15
    Wrist curls 3 15
    6 4

  4. #4
    Buschlightcan's Avatar
    Buschlightcan is offline Associate Member
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    WORKOUT ROTATION

    DAY WEEK 1 WEEK2 WEEK3
    Monday Workout 1 Workout 2 Workout 3
    Tuesday Workout 2 Workout 3 Workout 1
    Wednesday Rest Rest Rest
    Thursday Workout 3 Workout 1 Workout 2
    Friday Workout 1 Workout 2 Workout 3
    Saturday Rest Rest Rest
    Sunday Rest Rest Rest

  5. #5
    Buschlightcan's Avatar
    Buschlightcan is offline Associate Member
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    I realize that it might not be readable. Soo if you cant read it PM me and i will E-mail it to you. I have it composed on a microsoft word document.

  6. #6
    Epic01's Avatar
    Epic01 is offline Junior Member
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    there are many different ways to schedule body parts, just pick whats best for you. i personally think Buschlight has way to much going on for each day. i don't like to work out a body part more than once every five days. my routines like this:
    day 1: chest
    2: back
    3: off
    4: legs
    5: arms
    6: off
    7: shoulders

    and if you feel you have to hit a muscle group twice in a week do it on one of the off days, jmo.

    Epic

  7. #7
    F'nJact is offline Junior Member
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    punisher what are ur training goals, before u set up any training regimine u must first identify ur goals before u go ahead and plan it. personally i dont like ur current routine,i dont think ur getting enough rest. let us know what ur goals are first so that we can help u out

    and a quick question to bush----why are u doing quad extensions before squats....personally i like to get hit up my core exercises (i.e squats, deadlifts...ect.) before anyhting else. ur worout number 2 sems to be structures more liek that. if i were u i would consider changing ur leg workout routine. sounds liek u may be trying to do too much as epic stated. i also dont like adding leg presses after doing squats, i feel that the leg press should be used ONLY when one cant physically perform squats!!! maybe try somthing like this....

    -Squats 4 sets 20, 15, 12, 10 (u can change the rep schemes to meet ur needs, lower reps if ur training for power, although higher rep squat routines where performing 15 reps or above or to failure, if form is correct throughout, can really help u make some major gains, as many of you know it is not only a challenge to ur body but also to ur mind, if ur looking to add size---add squats to ur routine!!!!!!!!)
    -Trap Bar deadlifts 4 sets (gotta love the trap bar, this is one of my fav exercises and i never design a leg routine without these) again u can set up ur rep schemes to personal preference, i always liek to cycle low rep and high rep routines depending on what my current goals are for the particular traiing cycle.
    -Step-ups or lunges 4 sets
    -Hamstring curls 2 sets of 12-15 to failure
    -leg extensions 2 sets 12-15 to failure
    -finsih with calves i ussualy only do one exercise bc my calves dont need that much work do to other activities i endulge in, but if ur calves are a problem area, u can add another exercise, remember to vary toe positions and keep reps high around 15 per set

    ur legs should be screaminggggggggg by the end of this wokrout, if theyre not ur doing somthing wrong.
    Last edited by F'nJact; 11-01-2002 at 04:36 PM.

  8. #8
    punisher69 is offline Junior Member
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    i wanna gain lots of mass .......

    my schedule is shit now i agree ... im always pooped ....

  9. #9
    F'nJact is offline Junior Member
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    punisher theres alot of optins---why don tu try setting up a 4 day split somthing liek this:

    mon- chest and tris
    tues- back and bis
    wed- rest
    thurs- legs and calves
    fri - shoulders and traps

    thats jsut one example-- u can rework it to ur own liking, i liek to do cadrio every morning before i eat my first meal no matter what my training split is.

  10. #10
    Buschlightcan's Avatar
    Buschlightcan is offline Associate Member
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    I know my schedule needs revising. I do the leg extensions as kinda of a warm up to get me loose. If you notice i do 20 reps and only 2 sets.

  11. #11
    F'nJact is offline Junior Member
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    20 reps is alot, i always warm up on the stationary bike for 5 minutes or untill i break a sweat before my leg routines, then i follow up with some stretching to make sure i dont hurt myself while goin heavy.....try doing that, it will make a difference in how strong u are when ur doing squats.

  12. #12
    tbulldog's Avatar
    tbulldog is offline Associate Member
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    Surely intense stretching before any workout will negatively affect your strength. Because the stretching BEFORE your workout causes minor microtrauma to the muscle, the muscle you want to work will not be 100%. However, stretching after a grueling workout can and will provide positive benefits to training goals. In this respect if you are trying to increase strength or have a record setting workout, stretching BEFORE a workout should be limited and the number low rep warmup sets should be increased.

    Tbull

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