my guess is he means the opposite of weighted pull ups. He probably means weight-assisted pull ups. Those things you can put your knees on that go up and down…
This routine will not likely make you ‘powerful’. It’s a very limited routine, and since it’s comprised entirely of machine-work, it ends up compartmentalizing your body to an undesirable degree. I think if you’ve never really worked out before, you’ll be able to make some progress doing this, but it’s not a good long-term program.
So a few questions: how did you come up with this program? have you considered simply doing a more well thought-out program that has been written by someone else? There are plenty of well-designed programs in the archives on this site written by awesome coaches. Also, is there a reason you’re almost completely avoiding barbells and dumbbells? Why are you bench pressing free weights, but shoulder pressing on a machine? Why free weight biceps, but triceps on a machine?
Also, is there any flexibility in your programming to accommodate slowing/stalled gains? What about manipulation of set and rep schemes?[/quote]
I’m intrigued how you do triceps on a rowing machine, or why you would do it.
I’m also intrigued why you would need a machine to do weighted pull ups? I normally use a pull-up bar and some weights.
More constructively though:
Do you have access to free weights?[/quote]
my guess is he means the opposite of weighted pull ups. He probably means weight-assisted pull ups. Those things you can put your knees on that go up and down…[/quote]
I had thought about that, but am confused since he says he weighs 76kg and will be using 80kg - 86kg. Does that make sense for machine assisted pull-ups? I’ve never actually used one of those things. [/quote]
Sorry, I meant Weighted pulldowns (lat pulldown)
On row machine I do triceps with standing position facing the machine and pulling the rope down, back up, again down. If it is not appropriate to do triceps like that, which is much effective?)
Those are just called rope pull downs. And yes, that’s a good triceps exercise.