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  1. #1
    se11 is offline Associate Member
    Join Date
    Feb 2004

    Training plan for next 3 months

    Here it is; what do you think.

    Monday: Legs
    Squats (4 sets, 6-8 reps)
    Leg Press (4 sets, 6-8 reps)
    Calf Raises( 2-3 sets, 6-8 reps)

    Tuesday: Bi/Delt
    Heavy Alt Dumbell or Barbell Curls(4 sets, 6-8 reps)
    Hammer Curls(2 sets, 6-8 reps)
    Concentration Curls(2 sets, 6-8 reps)

    Seated Overhead Press(3 sets, 8-12 reps)
    Lateral Raise(3 sets, 6-8 reps)
    Front Raise(3 sets, 6-8 reps)

    Wednesday: Chest/Tri
    Bench Press(4-5 sets, 6-8 reps)
    Incline Flyes(3 sets, 6-8 reps)
    Flyes(2 sets, 6-8 reps)

    Rope or Bar Pressdowns(4 sets, 6-8 reps)
    Skull crushers(4 sets, 6-8 reps)
    Kickbacks(2 sets, Failure)

    Thursday: Back/Trap
    Upright Row(4 sets, 6-8 reps)
    Wide-grip Pulldowns(3 sets, 8-10 reps)
    Close-grip Pulldowns(3 sets, 8-10 reps)

    Shrugs(3-4 sets, 10-12 reps)
    Behind Back Shrugs(3 sets, 10-12 reps)
    Dumbell Shrugs(3 sets, 10-12 reps)

    Friday: Cardio

    Saturday: Abs/Forearms
    Crunches(3 sets, 20-25 reps)
    Reverse Cruches(3 sets, 20-25 reps)
    Cable Cruches(2 sets, 15-25 reps)

    Wrist Curls(3 sets, 10-12 reps)
    Behind the Back Wrist Curls(3 sets, 10-12 reps)

    Sunday: Off

    What do you think? Any suggestions? I just thought it up today and want to use it in the summer.

  2. #2
    bubbathegut's Avatar
    bubbathegut is offline Member
    Join Date
    Mar 2004
    PLZ dont IM me 4 Source's
    well from what i see it looks like u want to do 2 body parts a day...u can use this classic routine. u need to separate workouts that use the same muscle group, like doing triceps and shoulders back to back. abs can be done every other day if you are up to it, and then u could do the wrist curl excercises on days u dont do abs or abs can be done on cardio day. that gives u 2 extra cardio days to help shred up for summer.


    back/bis - put upright row on shoulder day, take out one pull down out and add 2 more back excercises.

    legs - add leg curls

    shoulders/traps - take out 1 shrug excercise out

  3. #3
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Getting Fat
    Your leg workout looks short compared to all your other workouts. Might as well add 2-3 more exercises.
    Leg Curls
    Stiff Leg Deads
    Another variation of calf raises
    How are you going to choose your intenisty??

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