Results 1 to 10 of 10
-
01-20-2005, 06:50 PM #1Member
- Join Date
- Sep 2004
- Location
- vagina
- Posts
- 840
high intensity 3 day/week training routine
ok heres how this works.. everyday will be fitted with a long and intense workout that will probably take 2 hours for each day
my idea is to spread everything out into sections of two upper body days (one day pushing exercizes, the other pulling exercizes) and then legs
monday - upper body pushing exercizes
flat bench 2 sets
incline dumbbell bench 2 sets
military press 3 sets
skull crushers 3sets
decline dumbbell bench
reversed grip cable tricep presses 3sets
incline dumbbell flies 2sets
arnold press 2sets
decline dumbbell flies 2 sets
wednesday - legs
hang cleans 3 sets
dead lift 4 sets
squats 3 sets
onelegged leg press 3 sets
leg extensions 2 sets
calf press 3 sets
lying leg curls 3 sets
friday - upper body pulling exercizes
preacher curls with EZ bar, 2 sets (1 set wide gripped, drop set into close grip)
rows 3 sets, supersetted with hammer curls - 2 sets
cable pull down - 3 sets wide gripped, 3 sets close gripped
upright rows 3 sets
dumbbell pull overs 3 sets
wide gripped rows 3 sets
seated dumbbell curls, arms pointed away from body at 30 degree angle, 2 sets
side lateral dumbbell raises - 3sets each side
any opinions on this
-
01-20-2005, 07:12 PM #2
try and work out for 1.5 hours or less because cortisol levels will rise, which is bad
-
01-20-2005, 07:15 PM #3
good luck with your routine. imo id do more sets of squats
-
01-20-2005, 09:06 PM #4Member
- Join Date
- Sep 2004
- Location
- vagina
- Posts
- 840
bump
-
01-21-2005, 05:28 AM #5Member
- Join Date
- Sep 2001
- Location
- South Africa
- Posts
- 777
How can ~20 sets in a workout take you 2 hours! I do a push/pull/legs split, doing about 12 sets for large muscles, 8-10 sets for smaller muscles. That means around 25-30 sets per workout. I am done within 45-50 minutes, taking 60-90 seconds rest. Unless you are taking 3 minutes between sets you shouldn't be working so long.
Also I would suggest choosing fewer exercises but higher number of sets. Choose the bread-and-butter core, compound exercises with 1-2 iso's.
For example on the day you work chest you are doing:
flat bench 2 sets
incline dumbbell bench 2 sets
decline dumbbell bench
incline dumbbell flies 2sets
decline dumbbell flies 2 sets
That's roughly 10 sets. Rather choose 3 solid exercises and do 4-3-3. For example:
Incline DB 4 sets
Decline/Flat BB 3 sets
DB flies/Dips 3 sets
X
-
01-21-2005, 08:55 AM #6Member
- Join Date
- Sep 2004
- Location
- vagina
- Posts
- 840
thanx.
bump
-
01-21-2005, 12:55 PM #7
Organize your exercises. Large muscle groups first. For example, do all you chest exercises, then shoulders and finish with tri's. Same with back day, put back first then biceps. Don't train for two hours either. Those lifts should take an hour or so.
-
01-21-2005, 03:30 PM #8Member
- Join Date
- Sep 2004
- Location
- vagina
- Posts
- 840
interesting... do you say that cuz working larger muscles releases the hormones to pump you up?
-
01-21-2005, 04:26 PM #9Originally Posted by jgg1221
-
01-21-2005, 08:09 PM #10Member
- Join Date
- Sep 2004
- Location
- vagina
- Posts
- 840
good point
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Heart and hair safe summer cycle?
03-25-2024, 07:30 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS