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  1. #1
    hillbill78 is offline Associate Member
    Join Date
    Dec 2010
    Posts
    219

    Cool my new & upcoming bodybuilding programme ( input please )

    im hitting the gym 5 days a week, between 1 - 1.1/2 hours a session. here goes

    monday: chest & triceps & abs
    .chest -
    1. incline bench press 4 sets (pyramid from 15-6 reps)
    2. dumbell flies 4 sets 10-12 reps
    3. decline bench press 4 sets 10-12 reps
    -triceps
    1. dips 4 sets (as many reputitions as possible)
    2. skull crushes 4 sets 10-12 reps
    3. reverse cable pulldowns 4 sets 10-12 reps
    - Abs (weighted)

    tuesday: back & bicep & abs
    .back -
    1. lat pull ups 4 sets of as many posible reps
    2. seated cable row 4 sets 10-12 reps
    3. hammer row machine 4 sets 10-12 reps
    4. T-bar rows 4 sets 10-12 reps
    5. latt pull downs 4 sets 10-12 reps
    - biceps
    1. dumbell curls 4 sets 10-12 reps
    2. reverse barbell cuels 4 sets 10-12 reps
    3. cable rope curls 4 sets 10-12 reps
    - Abs (not weighted)

    wednesday: shoulders & traps & abs
    1. behind the neck barbell press (smith machine) 4 sets pyramid from 15-6 reps
    2. single arm dumbell press 4 sets 10-12 reps
    3. laterall raises 4 sets 10-12 reps
    4. seated laterall raise machine 4 sets 15-20 reps
    -traps
    1.barbell shrug 4 sets 10-12 reps
    2. dumbell shrugs ( seated ) 4 sets 10-12 reps
    - Abs (weighted)

    thursday : legs & abs
    1. barbell squat 4 sets pyramid from 15-6 reps
    2. leg press 4 sets 10-12 reps
    3. deadlift 4 sets 10-12 reps
    4. calf raises 4 sets 10-12 reps
    -Abs ( not weighted )

    friday: bicep & tricep & forearms & abs
    -tricep
    1. seated bench dip machine 4 sets 10-12 reps
    2. dumbell skull crushes 4 sets 10-12 reps
    3. single arm cable pressdown 4 sets 10-12 reps
    4. close grip bench press 4 sets 10-12 reps
    -bicep
    1. preacher curls with ez bar 4 sets 10-12 reps
    2. single arm cable curls 4 sets 10-12 reps
    3. barbell close grip 21s curls 4 sets 10-12 reps
    -forearms
    1. barbell wrist curls 4 sets 10-12 reps
    -abs (weighted)


    each abdominal session last from 10-15 minutes high intensity.
    also i am doing 10 minutes cardio after every session very high intensity.

    what you think

  2. #2
    hillbill78 is offline Associate Member
    Join Date
    Dec 2010
    Posts
    219
    ?????

  3. #3
    hillbill78 is offline Associate Member
    Join Date
    Dec 2010
    Posts
    219
    anyone there ????

  4. #4
    J-Crane's Avatar
    J-Crane is offline New Member
    Join Date
    Nov 2010
    Posts
    21
    fist dont work out abs so much like any other muscle group they need rest and there one of the smallest muscle groups never use weighted unless your a power lifter of want a huge gut with six pack weighted sit up is the last thing you want if your going for a bodybuilder look without getting into reps ect here is my workout
    monday -shoulders, abs,triceps
    tuesday-back
    wensday-rest
    thursday-chest,biceps,abs
    friday-legs
    saturday and sunday-rest

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