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  1. #1
    StangGT is offline New Member
    Join Date
    Mar 2004
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    25

    How does this workout look?

    Im 6'1" 210 pounds Im looking to increase my over all strength. My current max is about 180 on flat bench. Here is my work out for the next 8 weeks or so. Let me know if there is anything else I should do or change.

    Thanks,

    Ryan

    Weeks 1 & 2 Monday and Thursday
    Flat Bench 6x55% 10x65% 10x70% 10x75%
    Incline Bench 6x55% 10x65% 10x70% 10x75%
    Military Press 6x55% 10x65% 10x70% 10x75%
    Straight Bar Curls 3x10
    Upright Rows 3x10
    Close Grip Bench 3x10

    Tuesday and Friday
    Squat 6x55% 10x65% 10x70% 10x75%
    Leg Curls 3x10
    leg extensions 3x10
    dumbell curls 3x10
    lat pulldowns 3x10
    seated rows 3x10

    Weeks 3 & 4
    Monday and Thursday
    Incline Bench, Flat Bench, and Military Press:
    5x55% 4x65% 5x75% 5x80% 5x85%

    Straight Bar Curls, Upright Rows, Close Grip Bench or Tricep Pushdowns : 4x8

    Tuesday and Friday
    Squat 5x55% 4x65% 5x75% 5x80% 5x85%
    leg curls, leg extensions, lat pulldowns, seated rows, dumbell curls: 4x8

    Week 5
    Monday and Thursday
    Incline Bench, Flat Bench, and Military Press:
    5x55% 3x65% 3x75% 3x80% 3x85% 3x90%
    Straight Bar Curls, Upright Rows, Close Grip Bench or other Tricep exercise: 3x10

    Tuesday and Friday:
    Squat: 5x55% 3x65% 3x75% 3x80% 3x85% 3x90%
    lat pulldowns, seated rows, dumbell curls, leg curls, leg extension:
    3x10

    Week 6 Monday and Thursday
    Flat Bench, Incline Bench, Military Press:
    5x65% 4x70% 4x75% 4x75% 4x75%
    Straight Bar Curls, Upright Rows, Close Grip Bench :
    3x8

    Tuesday and Friday:
    Squats: 5x65% 4x70% 4x75% 4x75% 4x75%
    lat pulldowns, seated rows, dumbell curls, leg extensions, leg curls: 3x8

    Week 7 Monday and Thursday:
    Flat Bench, Incline Bench, and Military Press:
    5x65% 3x80% 3x80% 2x85% 2x90%
    straight bar curls, upright rows, seated rows, close grip bench:
    4x8

    Tuesday and Friday:
    Squats: 5x65% 3x80% 3x80% 2x85% 2x90%
    lat pulldowns, seated rows, dumbell curls, leg curls, leg exts.:
    4x8

    Week 8 Monday and Thursday
    Flat Bench, Incline Bench, Military Press:
    5x65% 2x80% 2x85% 2x90% 2x95%
    straight bar curls, upright rows, close grip bench:
    3x10

    Tuesday and Friday:
    Squats: 5x65% 2x80% 2x85% 2x90% 2x95%
    dumbell curls, lat pulldowns, seated rows, leg curls, leg extensions: 3x10

  2. #2
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    I don't like those workouts at all... are you trying to gain strength only or are you trying to gain strenght and size?

    I pick one bodypart a day and destroy it. Most people here do the same... with a four or five day split.

    Mon - chest, abs (Bench, Incline DB's, Flies, Dips)
    Tues - Legs (Squat, Leg Press, Leg Curl, Calves, etc...)
    Wed - Back (Deads, Pullups, T-BAr Rows)
    Thurs - Shoulders, Traps, abs (Front Military, Side Laterlas, upright rows, Shrugs, etc...)
    Fri - Arms (Barbell Curl, Hammers, Close Grip Bench, Dips, Etc...)

  3. #3
    StangGT is offline New Member
    Join Date
    Mar 2004
    Posts
    25
    Im looking for strength and muscle mass. Im assuming that mass will come with the strength.

    About how long do your workouts take each day. How many set and reps are u doing?

  4. #4
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    Aug 2001
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    USA
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    around 4 sets for each excersise... high intensity, 6-8 reps... 8-12 on legs... failure on last rep... so go heavy.


    Diet is VERY important so read up in the diet forum...

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