|
2004/07/12, 01:29 PM
Hello, heres what I'm doing currently. I've been doing this program for about 6 months on and off. I had a surgery that sidelined me for about 2-3 months in there and also we had a baby so that took some time away from the gym. Anyway heres the resistance training I've been doing with great successes!!
Monday
Squats 2x7-9
Leg Ext 1x7-9
Leg Curls 1x7-9
Bench 2x7-9
Cable Flys 2x7-9
Inc Dumbell presses 2x7-9
Chin ups 2x7-9
Rows 2x7-9
Shoulder Press 2x7-9
Wednesday
Standing Calf Raises 2x12-18
Barbell Curls 2x7-9
Lying Tricep ext 2x7-9
Wrist Curls 1x12-18
Hammer Curls 1x7-9
Knee ups 2x7-9
Inc Situps 2x12-18
Friday same as monday
This is a heavy workout for mass building the goal being to work to failure between 7-9 or 12-18 if I can do 9 both sets then I up the weight.
In the book that I got this program from it talks about how important those rest days are and that I should do as little activity as possible. I'd like to up my workout week to 5 days monday - friday and do cardio on those tuesdays and thursdays. Is that wise? Or am I headed for overtraining then??
In general I don't like cardio but now that I've got some good muscle development going on I'd like to accelerate my fat loss.
|
|
|
|
2004/07/12, 01:31 PM
I should add that the cardio I was thinking of doing would be 20min on the bike, 20mins stairs, and 20mins running.
|
|
2004/07/12, 07:31 PM
well only thing i see to me thats wrong, and everyone does it your neglicting alot of body parts.......Your doing one excercise for shoulders and 2 for back but 3 for chest.........and yoru neglicting your lower back.......wed there sntohing hard core with it......just arms calves and abbs????
why not do legs one day, chest back one day , shoulders arms the other day? You shoving alot of stuff on day one, then doing the same thing again on the 3rd work out.
--------------
.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
|
