Anabolics
Search More Than 6,000,000 Posts
Results 1 to 4 of 4
  1. #1
    faraman84 is offline New Member
    Join Date
    Mar 2003
    Location
    Dallas TX
    Posts
    1

    new workout plan

    im a senior in high school and have been training since the 8th grade. my regular workout schedule was doing one body part a day everyday for 6 days a wk, but to train that one body part intense as hell for at least an hour. the problem i had with this workout was id gain muscle mass, but id also gain fat too cause i ddnt have time to cycle in cardio and by the time my week was up i was so drained from the workout i could barely do anything. so now im going to start this workout tell me what you think

    monday - chest/tri
    tuesday - 20 min cardio
    wednesday - back/bi
    thursday- 20 min cardio
    friday- legs/shoulders

  2. #2
    chinups Guest
    Up the cardio to 30-40 min. Throw some abs in there

  3. #3
    solidj55 is offline Member
    Join Date
    Jul 2002
    Location
    VA
    Posts
    548
    What chinups said plus I would change it to something like this.

    Mon-Chest, Front Delt, Tris
    Tue-Cardio-40 min
    Wed-Back, Rear Delt, Bis
    Thu-Cardio-40 min
    Fri-Legs, Traps

    Also, I would throw in abs on my cardio days. Stick to the basic compound movements and eat right, youll end up bigger and more defined in the long run.

  4. #4
    solidj55 is offline Member
    Join Date
    Jul 2002
    Location
    VA
    Posts
    548
    I just want to list my favorite exercises for each muscle group

    Chest
    Dumbell Incline Press(20 degree incline)
    Dumbell Flat Bench Press
    Dumbell Incline(40 degree incline)

    Upper/Mid Back
    Wide Grip Pullups
    Palms facing chinups
    Medium to Closegrip Supinated Pullups
    Dumbell Rows

    Lower Back
    Deadlifts
    Stiff Leg Deadlift
    Hyperextensions

    Shoulders/Traps
    Barbell Military Press
    Push Press
    Hang Cleans
    Shrugs

    Legs
    Squats
    Leg Press

    Triceps
    Closegrip Bench Press
    Closegrip Incline Press
    Dips

    Biceps
    Straight Bar Standing Curl
    Hammer Curls
    Preacher Curls

    Calves
    Leg Press Calves
    Seated Calves
    Standing Calves

    ABS
    Decline Situps
    Standing Cable Crunches
    Spread Eagle Situps
    Last edited by solidj55; 03-22-2003 at 04:33 PM.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •