Monday: 3 x 3 (3min rest in between sets)
Squat, BB Bench, Weighted Chin-ups, abs.
Tuesday: 3 x 10 (1minute rest)
DB Shoulder Press, Leg Press, Seated Row, Leg Curl
*possibly some bicep curls/tricep exercises at the end of workout.
Wednesday: off
Thursday: 5 x 5 (2 minute rest)
Deadlift, Lat Pulldown, DB incline, DB Row
Friday: 3 x 8 (1-2minute rest)
Weighted Dips, Squat, Barbell Military Press, Pull ups
*possibly some bicep curls/tricep exercises at the end of workout.
[quote]jck524 wrote:
Monday: 3 x 3 (3min rest in between sets)
Squat, BB Bench, Weighted Chin-ups, abs.
Tuesday: 3 x 10 (1minute rest)
DB Shoulder Press, Leg Press, Seated Row, Leg Curl
*possibly some bicep curls/tricep exercises at the end of workout.
Wednesday: off
Thursday: 5 x 5 (2 minute rest)
Deadlift, Lat Pulldown, DB incline, DB Row
Friday: 3 x 8 (1-2minute rest)
Weighted Dips, Squat, Barbell Military Press, Pull ups
*possibly some bicep curls/tricep exercises at the end of workout.
How does this look?[/quote]
Hmm…not sure if I like 4 full body workouts per week. Trim it back to three. (Maybe omit the Tuesday workout and move the Thursday workout to Wednesday.)
Diet:
Wake-up: 3eggs/1cup oatmeal/protein shake
Snack: Shake(milk&peanutbutter&banana)
Lunch: Pasta/1can tuna/steak
Snack: 1 can tuna/cheese stick/milk
Dinner: Pasta/steak/broccoli
Workout
PWO: Protein Shake
Before Bed: Shake(milk&peanutbutter&banana)
Gimme some tips on my diet, theres not much variety, i need more things to eat because it gets kinda boring to stick to. I dont like getting chicken because i hate freezing it, i will only buy it if i make it the same night, with steak i can keep it in the frige without it going bad so thats why i buy that.
I am trying to take in more calories and i am doing this through drinking more milk. Almonds are a little expensive so i do not buy them. Any tips on things i can buy that will increase my calorie count that i can add to any snack or meal? thanks.
[quote]jck524 wrote:
Monday: 3 x 3 (3min rest in between sets)
Squat, BB Bench, Weighted Chin-ups, abs.
Tuesday: 3 x 10 (1minute rest)
DB Shoulder Press, Leg Press, Seated Row, Leg Curl
*possibly some bicep curls/tricep exercises at the end of workout.
Wednesday: off
Thursday: 5 x 5 (2 minute rest)
Deadlift, Lat Pulldown, DB incline, DB Row
Friday: 3 x 8 (1-2minute rest)
Weighted Dips, Squat, Barbell Military Press, Pull ups
*possibly some bicep curls/tricep exercises at the end of workout.
How does this look?[/quote]
Here’s what I don’t like.
You got weighted chins mon and seated rows the day after. Thats two lat exercises two days in a row. I don’t like to work shoulders (DB shoulder press) the day after doing bench. Then you got squats one day and legpress the next. No recovery time.
Alright I don’t need to go on this is not a good program at all IMO.
This will work.
Mon Chest and arms
Wed Legs
Fri Back and shoulders
and eat 2g of pro per lb of lean body mass and you’ll get to 200 lbs in no time + you’ll be stronger.
If you want to go more for the strength thing. Then Bill Star program works great. Its sensible and also a Mon Wed and Fri schedule.
There are lots of good programs out there that all work. Personal I like to take on and modify it to fit my strengths and weaknesses. For ex I don’t need any trap work but I could always use bigger arms so I adjust to fit my goals.
Tuesday + Friday (Lower)
Deadlift
Squat
Lunge
Leg Curl
Abs[/quote]
Squating and deadlifting twice a week? That hurts my lower back just reading it. Have you had much success on this program? I’m not trying to sound like a dick I’m just curious what the thought process was when coming up with this.
Tuesday + Friday (Lower)
Deadlift
Squat
Lunge
Leg Curl
Abs
Squating and deadlifting twice a week? That hurts my lower back just reading it. Have you had much success on this program? I’m not trying to sound like a dick I’m just curious what the thought process was when coming up with this.
[/quote]
I’ve done a (similar) program, and made huge gains on it. added 45 pounds to dead and 40 on squat, and 20 to my bench, in a few weeks.
[quote]Hagar wrote:
jck524 wrote:
Monday: 3 x 3 (3min rest in between sets)
Squat, BB Bench, Weighted Chin-ups, abs.
Tuesday: 3 x 10 (1minute rest)
DB Shoulder Press, Leg Press, Seated Row, Leg Curl
*possibly some bicep curls/tricep exercises at the end of workout.
Wednesday: off
Thursday: 5 x 5 (2 minute rest)
Deadlift, Lat Pulldown, DB incline, DB Row
Friday: 3 x 8 (1-2minute rest)
Weighted Dips, Squat, Barbell Military Press, Pull ups
*possibly some bicep curls/tricep exercises at the end of workout.
How does this look?
Here’s what I don’t like.
You got weighted chins mon and seated rows the day after. Thats two lat exercises two days in a row. I don’t like to work shoulders (DB shoulder press) the day after doing bench. Then you got squats one day and legpress the next. No recovery time.
Alright I don’t need to go on this is not a good program at all IMO.
This will work.
Mon Chest and arms
Wed Legs
Fri Back and shoulders
and eat 2g of pro per lb of lean body mass and you’ll get to 200 lbs in no time + you’ll be stronger.
If you want to go more for the strength thing. Then Bill Star program works great. Its sensible and also a Mon Wed and Fri schedule.
There are lots of good programs out there that all work. Personal I like to take on and modify it to fit my strengths and weaknesses. For ex I don’t need any trap work but I could always use bigger arms so I adjust to fit my goals.
[/quote]
I dont like how i would only be working out each part of my body once a week.
Tuesday + Friday (Lower)
Deadlift
Squat
Lunge
Leg Curl
Abs
Can you give me a more detailed plan for this program like exactly what to do for 8 weeks, sets, reps, ect.[/quote]
FightingScott didn’t give a program, he gave examples of 2 ways to split a 4 day/week routine. Sets and reps would depend on your goals and your situation.
[quote]jck524 wrote:
I dont like how i would only be working out each part of my body once a week.[/quote]
Hey thats cool I work my arms twice a week Mon and Fri. What ever my focus is I’ll start hitting it twice a week one heavy session and on light.
I’ll admit it works better for older people who are pushing much heavier weights. Some less developed weaker guys aren’t taxing their nervous system as much when they lift. Therefore they don’t need as much time for recovery. If I worked every muscle group out hard twice a week, I’d get over trained.
On Deadlifting and Squatting in the same week for Hagar: If you’re a beginner you can take it. You can’t lift heavy enough weights yet to cause so much trauma that you can only Deadlift or Squat. You also haven’t learned how to mentally push yourself to your 100% effort yet. And if it’s too much then do Romanian Deadlifts.