Thread: Training plan for next 3 months
07-01-2004, 09:48 PM #1Associate Member
- Join Date
- Feb 2004
Training plan for next 3 months
Here it is; what do you think.
Squats (4 sets, 6-8 reps)
Leg Press (4 sets, 6-8 reps)
Calf Raises( 2-3 sets, 6-8 reps)
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)
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)
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)
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)
What do you think? Any suggestions? I just thought it up today and want to use it in the summer.
07-02-2004, 12:28 AM #2
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
07-02-2004, 09:30 AM #3
Your leg workout looks short compared to all your other workouts. Might as well add 2-3 more exercises.
Stiff Leg Deads
Another variation of calf raises
How are you going to choose your intenisty??
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