Weightlifting Workout (COMMENTS ABOUT WORKOUT WANTED)

[BlazingTiger20]

Monday

3x4 Bench 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX), REPEAT the workout with your new max

3x8 seated military press

3x8 Lat Pull Downs

3x8 Bent Rows

3x8 Lat Pullovers

3x8 One Arm Rows

Ab Circuit 1 (Below)

TUESDAY

*Day Off or Cardio Workout
*Ultra Light Lift
*Stretching

CARDIO
One Lap Warm-Up Jog (400 meters)
Full Dynamic Warm-up
2 Mile Run CURRENT RUN: 12 minutes 16 seconds GOAL: 11 minutes 30 seconds

Wednesday

3x4 Squat 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX), REPEAT the workout with your new max

3x8 Leg Extensions

3x8 Leg Curls

2x20 Calves

3x8 Dips

2x20 Hypers

Ab Circuit 3 (Below)

Thursday

*Day Off Or Cardio Workout
*Ultra Light Lift
*Stretching

CARDIO
One Lap Warm-up Jog (400 meters)
Full Dynamic Warm-Up
5x200 meter sprints

Friday

3x4 Incline 1st week (75%) 2nd week (80%) 3rd week (85%) 4th week (90%) 5th week (90%) 6th week (95%) 7th week (95%) 8th week (100%) 9th week (ONE REP MAX), REPEAT the workout with your new max

3x8 Laying Down Cable workouts

3x8 Dips

3x4 Wide Grip Pull ups (weighted if needed)

3x8 Biceps and Triceps

3x4 Narrow Grip Pull Ups (weighted if needed)

Ab Circuit 2 (Below)

Saturday

*Rest Day
*1x20 Pushups

Sunday

*Rest Day
*Light 800 Meter Jog With 5 Pound Ankle Weights

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHH

AB CIRCUITS

Ab Circuit 1: 2x20 Sit-Ups, 2x10 V-Ups, Twisting Sit-Ups
Ab Circuit 2: 2x15 Crunches, 2x20 Partner Sit-Ups With Medicine Ball
Ab Circuit/Endurance 3: Wall Sits 45 Seconds, 2x20 Hypers, Holds 30 Seconds Each

Holds: Get in push-up position with elbows to your sides and drop your elbows to the floor so that your elbow should be bent at a 90 degree and as well as your shoulders should be near a 90 degree angle. Get in this position and hold for 30 seconds and then do the same thing sideways: One foot on the ground and one forearm, the other arm should be to your side.



OPTIONAL UPPER BODY DAY

EXERCISE SETS REPS
1. Bench Press 3 4
2. Presses 3 8
3. Upright Rows 2 12
4. Lateral Raises 2 15
5. Lat Machine Pulls 2 12
6. Leg Press or Squat 3-4 20
7. Leg Extension 3 8
8. Leg Curl 3 8
9. Calf Raises 2 20
10. Reverse Curls 2 10
11. Weighted Sit-ups 3 15
12. Side-Bends with Dumbbells 2 25
13. Neck Exercises 1 8 (All Directions)



I have another workout on Track And Field I made focused more on Running than weightlifting (FEEL FREE TO GO THERE AND COMMENT ON IT)

[decadbal]

ok i dont have aclue where to start, that looks like some type of DC workout... which i find dont work.. however id find a good basic program on here. and try that.... JMO