Thread: need some help plz
08-21-2004, 08:13 AM #1
need some help plz
ok im just getting back into working out after a 8 year layoff and i need some real help in making a easy workout program. something to get me back in shape here are my stats
legs uppper 27 inchs
calfs 17 inchs
waist 41 inchs
chest 46 inchs
lol i know im not a big guy or any place near most of u guys so im turning to u guys for help im getting my powerhouse membership in a week so i really need to pull this together soon thxz guys now to go to diet side and get a better diet
08-21-2004, 08:18 AM #2
I am using Swolecats ols workout and digging it.... lokks like this
3 sets incline d-bells
3 sets flat or decline d-bells
3 sets cable work/machine flyes (straight handles)
4 sets sh presses OR 4 sets lateral raises. (2-3 tempo!)
4-5 sets of any tricep work. Skullcrushers/ close grip bench/etc.
3 sets "sissy" type squats on smith
3 sets hack squats
3 sets extensions or controlled lunges
(Note: doing leg re-hab so I am training all parts more frequently as long as I need to have my legs recover on time. Not worried about much else. Hence the 4 days in a row, then one day off)
3 sets pullups/lat pulldown machine (width)
3 sets row type movement (thickness)
3 sets deads (heavy days) or v-bar rows (light days)
4-5 sets any heavy bicep movement. (Straight bars or Hammers) Mass builders.
5 sets d-bells shrugs, straight up and down, 20 reps each set.
4 sets ham curls
4 sets stiff leg deads
5 sets seated calves
5 sets rope crunches w/weight!!! Brick City
Day 5: Cardio only.
Day 6: Repeat.
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