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  1. #1
    Angelis's Avatar
    Angelis is offline Banned
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    Exclamation Body Building w/ Military Integration 6 dys/wk (overtraining?)

    6 Day Military & Bodybuilding Workout Schedule

    I have spent a while on this 6 day workout schedule so pls give advise. It has emphasis on Upper body and has an integrated Military Style (Navy & Marine Corp) Workouts on Tuesdays, Thursdays and Saturdays. I know this is probably overtraining but I would like you guys advise on this... I want to keep up a body building schedule but also add the military workout too for 2-3 days of the week... I was thinking off cutting off one of the military workouts what would you guys recomend... I would really like to keep this but I know its probably overtraining since its 6 days a week... so tell me what you think? And let the flames begin...if there is any!





    Monday: Abs & Chest & Triceps & Biceps

    Abs:
    1. Crunches- 3 sets of 50, 50, 50 reps.
    2. Leg raises- 3 sets of 25, 20, 20 reps.

    Chest:
    1. Incline dumbbell press- 4 sets of 15, 12, 10, 8 reps.
    2. Flatbench barbell press- 4 sets of 12, 10, 10, 8 reps.
    3. Incline dumbbell flies- 3 sets of 12, 10, 8 reps.
    4. Cable crossovers- 2 sets of 15, 12 reps.

    Triceps:
    1. Pushdowns- 4 sets of 15, 12, 10, 8 reps.
    2. Bent-over cable extensions using a rope- 3 sets of 15, 12, 10 reps.
    3. Dumbbell kickbacks- 3 sets of 15, 12, 10 reps.

    Biceps:
    1. Incline dumbbell curls- 4 sets of 15, 12, 12, 10 reps.
    2. Standing barbell curls- 4 sets of 15, 10, 8, 6 reps.






    Tuesday: Military Workout

    1. Grippers- Extend arms above your head, then quickly open and close your hands for 30 seconds. Repeat with arms in front and then to either side.

    2. Side kicks- 10 left leg kicks and 10 right leg kicks. repeat this 2 or three times holding the back of a folding chair if necessary for support.

    3. Shadowboxing- 10 lead hand jabs, 10 lead rear hand jabs, 10 left hooks, 10 right hooks, 10 left and right uppercuts. Repeat this series 2 or 3 times while moving on your feet like a boxer. As fitness builds use small hand weights or move into shoulder height water and perform same routine.

    4. Chinese pushups- Bend over and put your legs on the floor and walk forwards until your torso and legs form an inverted V. Make a triangle w/ your hands by moving your thumbs and pointer fingers together then lower yourself with your arms until your nose touches the triangle repeat 5-10 times.

    5. Resisted punching- Tie a bicycle innertube to a door handle and practice punching 10-20 w/ the lead hand and 10 -20 with the rear hand. For extra power twist your hips while delivering the punch.

    6. Wall chair- Put your back up against a wall and walk your feet out until it looks like youre sitting on an invisible chair. Hold for 60 seconds. Do it twice.

    7. Boot slappers- Stand w/ feet shoulder width apart squat down and slap the sides of your ankles then stand back up repeat 10 -20 times.

    8. Dive bombers- Put your hand and toes on the floor so your body forms and inverted V, then in one fluid motion sweep your upper body down and and forward then drop your butt. Then push your torso up until your head is up your back is arched and your arms are straight. Hold this for a few seconds then push back to the start. (only your hands and toes ever touch the floor) repeat 5-10 times.

    9. Star jumpers- Stand w/ feet shoulder width apart squat down explode upwards and extend your arms and legs. Repeat 10 times.

    10. V ups- Lie on your back w/ legs and arms extended and keeping your knees and elbows locked simultaneously raise your arms and upper body while trying to touch your fingers to your toes.

    11. Korean jumping jacks- Stand w/ your hands behind your head then drop down onto one knee stand back up, then do the same for the other leg. Alternate for 20 count.

    12. Push aways- lie on your back with your legs 3 inches above the ground, hands on your chest, head curled forwards. Alternately bring each knee toward your head then forcefully kick forward. Don’t let your leg touch the ground. Do 10 with each leg.

    13. Hip raises- lie on your back with your legs extended above you. Palms on the ground, raise your hips a few inches, using as little arm leverage as possible. Repeat 10 -15 times

    14. Bicycle- lie on your back holding your arms behind your head, and legs a few inches off the ground alternately bring knees up to touch opposite elbows. Continue alternating for a count of 20. ( keep your feet off the floor at all times)

    15. Swiss ball pushup- Put your hands on the floor and your toes on the top of the Swiss ball. Body straight eyes on the eyes on the ground. Do 15-20

    17. Incline bench pull up- Lie w/ your chest on a 45 degree incline.
    Let arms hang down. Pull up and rotate weights towards ears, while pushing elbows down. Do a drop set, your max weight 15 times then 20 percent less for as many reps as possible.

    Week 1
    4x15 push ups
    4x20 sit ups
    3x3 pull ups
    2 Km Day Running

    Week 2
    5x20 push ups
    5x20 sit ups
    3x3 pull ups
    3 Km Running

    Week 3
    5x25 push ups
    5x25 sit ups
    3x4 pull ups
    0 Km Running

    Week 4
    5x25 push ups
    5x25 sit ups
    3x4 pull ups
    4 Km Running

    Week 5 & 6
    6x25 push ups
    6x25 sit ups
    2x8 pull ups
    5 Km Running

    Week 7 & 8
    6x30 push ups
    6x30 sit ups
    2x10 pull ups
    0 Km Running

    Week 9
    6x30 push ups
    6x30 sit ups
    3x8 pull ups
    6 Km Running

    Week 10
    6x35 push ups
    6x35 sit ups
    3x10 pull ups
    7 Km Running

    Week 11
    6x40 push ups
    6x40 sit ups
    4x8 pull ups
    0 Km Running

    Week 12
    6x45 push ups
    6x45 sit ups
    4x10 pull ups
    8 Km Running

    Week 13
    6x50 push ups
    6x50 sit ups
    5x10 pull ups
    8 Km Running




    Wednesday: Back & Legs

    Back:
    1. Lat machine pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
    2. Close grip pulldowns to the front- 4 sets of 15, 12, 10, 8 reps.
    3. Seated cable rows- 4 sets of 15, 12, 10, 8 reps.
    4. Hyper-extensions- 3 sets of 18, 18, 18 reps.

    Legs:
    1. Squats- 5 sets of 15, 15, 12, 10, 8 reps.
    2. Leg extensions- 4 sets of 15, 12, 12, 10 reps.
    3. Lunges- 4 sets of 15, 12, 10, 10 reps.
    4. Leg curls for hamstrings- 4 sets of 15, 12, 12, 10 reps.
    5. Standing calf raises- 4 sets of 18, 18, 15, 12 reps.





    Thursday: Military Workout
    (same as stated on Tuesday)






    Friday: Shoulders & Biceps & Triceps & Chest & Abs

    Shoulders:
    1. Barbell press behind the neck (Mil.) - 4 sets of 15, 12, 10, 8 reps.
    2. Standing side laterals- 4 sets of 15, 12, 12, 10 reps.
    3. Upright rows with barbell- 3 sets of 12, 12, 10 reps.
    4. Seated bent over dumbbell laterals- 4 sets of 15, 15, 12, 12 reps.

    Biceps and Triceps superset:
    1. Tricep pushdowns on cable machine superset
    w/ barbell curls- 4 sets of 15, 12, 12, 10 reps.
    2. Seated dumbbell extension superset
    w/ dumbbell hammer curls- 3 sets of 15, 12, 2, 10 reps.

    Chest:
    1. Incline dumbbell press- 4 sets of 15, 12, 10, 8 reps.
    2. Flatbench barbell press- 4 sets of 12, 10, 10, 8 reps.
    3. Incline dumbbell flies- 3 sets of 12, 10, 8 reps.
    4. Cable crossovers- 2 sets of 15, 12 reps.

    Abs:
    1. Crunches- 3 sets of 50, 50, 50 reps.
    2. Leg raises- 3 sets of 25, 20, 20 reps.





    Saturday: Military Workout
    (Same as stated on Tuesday)






    Sunday: Day off (Might do some Tai-Bo... I dont know I just like it )



    *@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*@*


    Swimming Schedule
    (sidestroke with no fins... try for 4-5 days/week)
    (If there is no access to a pool at the time I will Bike)

    Week 1 & 2
    Swim continuously for 15 minutes
    *or ride bike for 30min

    Week 3 & 4
    Swim continuously for 20 minutes
    *or ride bike for 40min

    Week 5 & 6
    Swim continuously for 25 minutes
    *or ride bike for 50min

    Week 7 & 8
    Swim continuously for 30 minutes
    *or ride bike for 60min

    Week 9
    Swim continuously for 35 minutes
    *or ride bike for 70min



    *trying to achieve swimming 50 meters in one minute or less.
    * My Goal is to reach 30 miles per Week of Running after about 2-3 yrs.





    As you can see allot of cardio want to try and get and keep single digit BF%

    Thanks in advance Bros for any insights or comments or even flames!


  2. #2
    fritz2435's Avatar
    fritz2435 is offline Member
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    Looks pretty rigorous to me. You may want to take an extra day off in there somewhere. Also, make sure your diet is in check

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