looking for a new workout

[Laurex]

Hi everyone,

I know its been about a year from my last post. I just don't have as much time to post and I?m still in the learning process of working out. So I read the board from time to time.

I thought maybe someone could give me a hand I'm in the process of creating a new workout plan.

These are my stats before Thanksgiving (-:

123 pounds 5?8?


This has been the workout routine that I been following for the past months. I?m trying to hit the gym 5 days a week.


Week 1
2 sets
8-11 reps

Week 2&3
3 sets
4-7 reps

Week 4
4sets
8-11 reps

Week 5 and 6
5 sets
4-7 reps


Example;

Monday
legs,(lower body), biceps and abs

Tuesday.
Chest,Deltoids

Wednesday
Intensive ab workout.


Thrusday
back,triceps and abs

Friday I repeat Monday workout. Then on the following Monday I start with Chest and Deltoids and so on?

[sonic]

You must tell us what your goals are before we can suggest.

[Warrior]

GVT is a good thing to learn sooner or later.

But yeah, if you tell us what you want to accomplish then we can better help you. Strength, Hypertrophy, Endurance, Sport Specific?

[Laurex]

Thanks for the reply Sonic and Warrior. I'm trying to ge cut and more define specially on the stomach area. But my workout routine is getting dull. So I need something that kicks me and takes my body of that weird stage that doesn’t seem to change. I’m open to any suggestions?!@$% (-:

Cheers,
laurex

[skid]

hey laurex ... thanks for dropping by!

my only suggestion is to keep a lot of variety in your workout ... I have a large selection of exercises in my "bag" (four or more for most bodyparts) and I'll do two or three of them for that bodypart per week, but never the same workout two weeks in a row

I often change up the order as well ... one week I might do all tri then all chest, but the following week I might alternate tri-chest-tri-chest-tri-chest ... or maybe on leg day squats-presses-extensions-curls one week, but curls-extensions-presses-squats the following

I've only been seriously lifting for a year, but I have yet to hit a plateau

PM me if you'd like more suggestions

and Warrior, that's a great writeup on GVT ... thanks for the link!

[massripped]

Hey laurex!

[Laurex]

Hi Skid,

I'm trying something similar. 1 light week and 2 heavy weeks than back to light. I just need to spice it up a little so I can get past that plateau stage. And all this holiday food around me doesn’t' help either.

So I’m going to stick to this new workout I got till the end of the year.

Monday
BACK/BICEPS
SEATED ROW
PULLDOWNS
BARBELLCURLS
PREACHER CURLS

Tuesday
DELTOIDS/CALFS
DB SHOULDER PRESS
DB LATERAL RAISES
REAR LATHERAL RAISES (MACHINE)
CALF STANDING CALF RAISE
SEATED CALF RAISE

Wednesday off

Thursday
CHEST/TRICEPS
CHEST PRESS MACHINE
INC DB PRESS
TRICEPS BENT OVER ROPE EXT
PUSHDOWNS

Friday
LOWER BODY
SQUATS
LEG EXT
LEG CURL
DB LUNGES
BUTT BLASTER

I been working out all my life I would said. But lifting for about 3 years and seriously 2 years. I just want that six pack and my diet is clean and I workout all the time. What does someone have to do in order to get that six-pack? Anyone have that secret I can only see a two pack and my sides define but I’m greedy I want more dammit! Pardon my French.

Cheers,
Laurex