Thread: Please help me create a workout!
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01-22-2008, 07:52 PM #1
Please help me create a workout!
Okay guys so i'm fairly new to working out and while i'm new I want to create a proper split and each daily exercises. I am thinking of a 4 on 3 off week. I haven't created the workouts for the body parts yet as I will take any input given on them. Please feel free to change and help add in exercises to my workout.
Day 1: Shoulders/Bi's
Day 2: off
Day 3: Back/Traps
Day 4: off
Day 5: Chest/Tri's
Day 6: off
Day 7: Legs/Abs
Going for around rep range of 10 for each exercise and not sure on how many sets yet. Like I stated above please give me any idea's for exercises and/or change my split as needed, I really just want to have the best workout plan possible to meet and exceed my goals. Thanks everyone.
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01-22-2008, 08:22 PM #2
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I would definitely include compound movements for each body part. Bench Press for chest, Military Press for shoulders, etc.
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01-22-2008, 11:17 PM #3
Thanks man I'll try to, I think once I get it all worked out it should include all compound movements. Tonight I had to go to the gym so I did a shoulder/tri workout, please tell me how this was for a second workout and if I have the workout sorta in the right direction.
Started with military db press: weight x reps
Warm up, 25 x 12
then, 40 x 10 x 2 sets + 35 x 10
Tricep cable pulldown /w v-bar: 120 x 10 x 3
" " rope: 60 x 10 x 2
Machine military press: 120 x 10, 132 x 10, 140 x 10, 120 x 12
Dips: Bodyweight x 12, bw x 10, bw x 6
Skull crushers: 30 x 10, 40 x 10, 50 x 10, 40 x 10
Rear delt cable machine flies: 84 x 10, 96 x 10 x 2 sets
Light stretching, done.
If thats nothing in the right direction please let me know, I know dips aren't really for tri's but I love them as an overall exercise so decided to incorporate them in. Also, any other exercises I could do for tri's? Thanks everyone!
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01-23-2008, 03:02 AM #4
i personally dont like training two muscle groups at one time. if im doin chest and tric then i'll finish one before i start the other. i would complete my chest work out then move on to tric.
im gonna give u my routine and u can compare it to urs and make changes as u like
mon - chest + tric
tue - legs + abs
wed - off
thu - back + traps
fri - shoulders + bic
sat - off
sun - off
i dont know about u but i dont like working out during the weekend, i like to have the weekend off.
i do skull crusher, arm extention, and dumbell kick backs for triceps, works real good. i also start wit an long cardio warm up, such as runnin or playin soccer.
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