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      11-18-2008, 07:44 PM   #1
xxForgedxx
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Workout schedule

I was wondering if someone who know what they are doing can schedule out when to do what parts of my workout. I am finding it difficult to fit chest/tri...back/bi...core...legs...and running into a week. There must be some kind of way to configure it so I am not overlapping or ending up weak for whatever is next. Here is what I do for each:

Chest/Tri:

-Flat bench/close interval 1 set x 10/normal 1 set x 10
-Skull crushers/3x10
-Tri pull downs/3x10
-Push ups/1x25/1x10 clappers/1x25/1x10 clappers/1x25/1x10 clappers

Back/Bi:

-Curved bar curls/3x10
-Lat pull downs/3x10
-Low rows/3x10
-Bent over rows/3x10

Core:

-100 flutter kicks/side bridge hold 45 sec/side bridge hold 45 sec/regular bridge hold 45 sec: Repeat x 3

Legs:

-Leg extensions/3x10
-Calf/4x10
-Leg press/3x10

Run:

-2 miles

I just need to know where/when to put what without overworking or overlapping or not getting enough rest.
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      11-18-2008, 08:10 PM   #2
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I think your bench needs more sets. As well as incorporating incline. I think you may have said that hurts your shoulders.

This is my:

Monday:
Chest
Both Flat and Incline:
3-4 Sets x 6-12 reps (depending on weight)
Abs

Tuesday:
Shoulders
Overhead Raises
Side/Front Raises
Bent over Rows
3-4 Sets x 8-15 reps (sometimes I do a 10x15lbs immediately into 10x20lbs)
Tris
3-4 Sets x 10-15 reps -- Usually 3 different excercises

Wednesday:
Off

Thursday:
Back
Wide grip/Close grip Pull ups
Wide Grip/V-Bar Pulldowns
T-Bar/V-Bar Rows
Friday:
Bi's
Abs
Edit:Usually will incorporate a decline/flat every other week. Depending on which I didn't do on Monday.
And how I forgot legs I have no clue. But Friday is legs day.
Saturday/Sunday: Off
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      11-18-2008, 08:34 PM   #3
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This is my Chest workout only, I do Arms on a separate day.

Incline Bench BB Press - 3-4 sets ranging 6-10 reps
Flat Bench BB Press - 3-4 sets ranging 6-10 reps
Decline Bench BB Press - 3-4 sets ranging 6-10 reps
Incline or Flat DB Fly - 3 x 12
Cable Crossover - 2 x 15

I have various chest workouts, but this is my favorite one.

If you get stuck try pyramiding, you'll break through.
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      11-18-2008, 08:46 PM   #4
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simple, the reason why you might feel you are not at your full potential is the fact that you are grouping exercises using common muscle groups. Chest is mostly the motion of pushing, which requires triceps. Back is mostly the pulling motion, requiring mostly biceps. So just have chest/tri back/bi combo. Like that you can super set your programs ex: 1 set back, 1 set tri then repeat, without getting tired.
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      11-18-2008, 08:49 PM   #5
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I meant where do I put what in terms of days of the week. So I am not overlapping and screwing myself over and not allowing rest to what needs it. Like having legs one day then the next is a run... know what I mean?
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      11-18-2008, 09:04 PM   #6
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Dude, I wrote you a big friggin message in your last workout thread, did you not take my advice? I wrote out a schedule for you.
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      11-18-2008, 10:08 PM   #7
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Quote:
Originally Posted by DougLikesBMW View Post
Dude, I wrote you a big friggin message in your last workout thread, did you not take my advice? I wrote out a schedule for you.
You had what to do on what days? Sorry I might have been wasted, please copy+paste
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      11-18-2008, 10:15 PM   #8
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Quote:
Originally Posted by xxForgedxx View Post
You had what to do on what days? Sorry I might have been wasted, please copy+paste
Well if you drink, then kiss your results goodbye.
---------------------------------------------------------------
Gunna try my best to help you out, going by everything I have learned thus far.

Here's what you're missing:
- Chest Day: Incline / Decline Press, switch it occassionally between Dumbbells and Benchpress.
- Back / Bicep Day: Well the workout you're doing is kind of skimpy...
- Legs / Shoulder Day: Well, you're missing this day for one...
- Also you're missing calves and traps.

Legs are the MOST important muscle group when it comes to working out / building strength. When you work out your legs it releases human growth hormone and testosterone all throughout your body...also you're testosterone levels increase. Therefore, leading to bigger gains throughout your whole body. If the only thing you worked out was your legs, then your whole body would still get bigger.

I know you said you have a shoulder issue, and I did too, it really sucked. I couldn't bench the weight I was supposed to be doing and I really fell behind. I learned that I wasn't warming my shoulders up enough before utlizing them. You need to make sure your shoulders are COMPLETELY warmed up before doing any benching or anything on shoulder day. I suggest getting on an eliptical (spelling?) machine and using only your arms/shoulders to move the machine for 5 minutes. After you get off the machine you should rotate your arms around like a helicopter on its side, kind of, lol?

Also I hope you're stretching before and after you workout your muscles. Abs should be done every single day, except on your off days. The way you are splitting your workout you should be hitting every muscle twice a week with one day off. That is how my workout is going for the moment. I am not sure what flutterkicks are...I wish I could record some vids of some great ab workouts that no one really knows about. Situps/crunches are fucking worthless, let me just say.

Make sure you're eating carbs/protein within 30 minutes of your workout. Also NEVER NEVER NEVER buy anything from GNC or VitaminShoppe, etc. All those shops are bullshit. If you ever want to buy supplements research them first and then order from www.amazon.com, they ship to my door for free in two days and you never have to pay tax, also I pay $42 for my TrueMass (leanmass weight gainer) whereas at GNC/VitaminShoppe it costs ~$70. I would suggest you checkout a protein called Syntha-6 by BSN - check Amazon and BSN's website for more info.

Here is my workout: (Things that are the same color go together as a SUPERSET, and I say 12 reps, that means on your first set you should get 12 reps, and on the next 2 sets it should be something like 10 reps then 8 reps, if you're getting 12 each time you're not challenging yourself.) Remember abs every day, no excuses. Hopefully I will get some vids up if I can get my hands on a camcorder of some exercises that have helped me hugely.

- Chest / Tricep / Calves (Monday/Thursday)
Incline Benchpress - 12 reps / 3 sets
Incline Dumbbell Press - 12 reps / 3 sets


Decline Benchpress - 12 reps / 3 sets
Flatbench Dumbbell Press - 12 reps / 3 sets


Skullcrushers - 12 reps / 3 sets
Flatbench Dumbbell Fly - 12 reps / 3 sets


Tricep Pushdown - 12 reps / 3 sets
Overhead Tricep Extension - 12 reps / 3 sets


Donkey (for calves) - 25 reps / 3 sets
Seated Calf Raise - 15 reps / 3 sets


- Legs / Shoulders / Traps (Tuesday/Friday)
Smith Machine Squat - 12 reps / 3 sets
Leg Press - 12 reps / 3 sets


Smith Machine Hacksquat (this is where you put your feet out far) - 12 reps / 3 sets
Seated Leg Extension - 12 reps / 3 sets


Romanian Deadlift (works mostly the hamstrings and partially your back) - 12 reps / 3 sets
Lying Hamstring Curl - 12 reps / 3 sets


Military Press on Smith Machine - 12 reps / 3 sets
Leaning Lateral Raise - 12 reps / 3 sets


Bent Over Lateral Raise - 12 reps / 3 sets
Upright Row - 12 reps / 3 sets


- Back / Bicep (Wednesday/Saturday)
One Arm Dumbbell Row - 12 reps / 3 sets
Seated Cable Row - 12 reps / 3 sets


Lat Pulldowns - 12 reps / 3 sets
Barbell Curls - 12 reps / 3 sets


Barbell Preacher Curls - 12 reps / 3 sets
Incline Dumbbell Curls - 12 reps / 3 sets


Also, I know you're a college student, as am I, but do not eat fastfood. There is no excuse, so please don't make one, and I've already taught you how to shop. By the way, no homo, you're obviously in good shape and you have a good "mold" to work from. I hope all this has helped, and hopefully all this time I spent writing this up wasn't in vain...I'm going to bed now, feel free to ask questions, or PM me. Good luck.

*Edit* Holy shit, this is definitely my longest post in all of my history here. Oh and to MrSteak above me, MMA is freaking great for your whole body, I love it...since I'm at college right now away from home I can't attend my classes at the school I go to. I am really missing it.

*NOTE* Oh and Forged, on shoulder day, try not to completely skimp out, just try and go with a really light weight and build up from there, time will heal all. Also be careful on chest day if you have a shoulder injury especially with the incline benchpress and incline flies. You can substitue for flat benchpress and a seated chest fly (pec-dec) machine, respectively.
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      11-19-2008, 03:42 AM   #9
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heres mine,
chest/back- one day
bicep tricep- next day
rest
shoulder/back-one day
bicep/tricep-next day
chest/legs
rest
I rotate my workout every week and keep a journal so I know what's been worked on what days.
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      11-19-2008, 07:10 AM   #10
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How about some advice to kill my beer belly?
__________________

I need a drink

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      11-19-2008, 11:34 AM   #11
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Giving specific fitness advice over the web without assessing the individual is useless IMO. If you're not assessing, you're guessing. How can you write out a personalized program for someone you know nothing about?


Here is the GENERAL of what you need.

1. Metabolic Typing for diet - research.
2. Combo of Conjugate Method, Repeated Effort Method, Dynamic Effort Method

-------
"http://www.t-nation.com/free_online_article/sports_body_training_performance/the_rule_of_90

In his book, Science and Practice of Strength Training, Vladmir
Zatsiorsky states that there are essentially four methods to
developing strength:

1. Lifting a maximal load (exercising against maximal resistance): the
maximal effort method.

2. Lifting a non-maximal load to failure, with the muscles developing
the maximum force possible in a fatigued state during the final
repetitions: the repeated effort method.

3. Lifting (or throwing) a non-maximal load with the highest
attainable speed: the dynamic effort method."
-------

4. Training based around bench variations, squat variations, and deadlift variations, NOT body parts.

5. Proper Rest - research circadian rhythm - in bed around 10/10:30 pm arise between 6-7 am each day.

6. Stay Hydrated. Your body is 75% water. It is essential for proper cellular function.

7. Advanced - consider getting tested for immune, hormone, digestion, and detoxification issues to get a window into how you are doing internally.

The proper combination of diet, rest, exercise, stress reduction, and supplementation (if needed) are what will determine your failure or success. Good luck.
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      11-19-2008, 11:35 AM   #12
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Quote:
Originally Posted by FrankoQ View Post
How about some advice to kill my beer belly?
Don't drink beer. Research metabolic typing.
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      11-19-2008, 11:38 AM   #13
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Quote:
Originally Posted by FrankoQ View Post
How about some advice to kill my beer belly?
i guarantee ur beer belly will be killed using one of those
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      11-19-2008, 11:42 AM   #14
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Quote:
Originally Posted by xxForgedxx View Post
I meant where do I put what in terms of days of the week. So I am not overlapping and screwing myself over and not allowing rest to what needs it. Like having legs one day then the next is a run... know what I mean?
You can work legs almost everyday. Have run after leg day, doesn't matter. They're such a major muscle, you use them daily anyway. But I wouldn't do the major heavy weight leg excercises more than once a week. Run/Bike/etc as much as you want.

Try this:

Chest/Tri

Shoulders/Back or Shoulders/Biceps

or

Back/Bi's

or

Legs/Abs/Bi's

Biceps, any day you want.

I sometimes do a tricep/bicep day. Just depends on how crowded the gyms is in the early part of the week. Sort of changes which excercises I do because I try to spend no more than 1hr 15 minutes at the gym.
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      11-19-2008, 11:45 AM   #15
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lol, wasn't there a thread on this already?? I know this is the OT section.....but.....!

My workout consists of running up the stairs everytime I use them....eating....and sleeping....kinda sucks....but power walking when I have the chance...and usually parking far away...
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