I lift about 4 to 5 days a week. I normally do 4-6 different excersies per body part. Anywhere from 10 to 15 reps depending on what im trying to accomplish. Then i do cardio for 30min to 1hr.
Printable View
I lift about 4 to 5 days a week. I normally do 4-6 different excersies per body part. Anywhere from 10 to 15 reps depending on what im trying to accomplish. Then i do cardio for 30min to 1hr.
This a brief summary of my weight training regime. I'm may add in a day, Saturdays, of CrossFit (crazy high rep shit), if I find my body can handle it when added to my current routine.
Tuesdays - Bench press (6 sets using progression at bottom of reply), military press (4 heavy sets, 5 reps)
Thursdays - Squats (6 sets using progression at bottom of reply), leg extensions (3 heavy sets, 5 reps), Core work
Fridays - Weighted pull ups (6 sets using same progression), straight barbell curls (3 heavy sets, 5 reps), 1 arm rows (3 sets)
Sundays - Dead lifts (6 sets same progression), hamstring curls (4 heavy sets, 5 reps)
Progression (1RM = 1 rep max)
Set 1 - 40% X 1RM X 5 Reps
Set 2 - 55% X 1RM X 5 Reps
Set 3 - 70% X 1RM X 5 Reps
Set 4 - 80% X 1RM X 5 Reps
Set 5 - 90% X 1RM X 3 Reps
Set 6 - 70% X 1RM X 15 Reps
I lift 4 days a week, i train according to mike mentzers principles. Bodybuilding style! ( i used to want to be a bodybuilder but my genes wont allow it!)
http://www.youtube.com/watch?v=pUi-1...eature=related
they dont look at the size of themQuote:
Originally Posted by Daniel Valdez
and op Contact Einstein for a routine because your one is very poor and doesn't make any sense
Believe you me ghosn, I have lifted weights in the past. I actually used to be a HUGE advocate for weight lifting. When you lift traditional barbell and dumbell weights, you are isolating a muscle or muscle group and lifting a balanced weight. Now, if you can show me a man who has perfetly balanced proportions, then I will lift weights. But until then, I will do what I have been doing, Natural Exercise and lots and lots of drilling.Quote:
Originally Posted by ghosn
DAY1 AM: Upper Body (Seated Row, Dunmbell Shrugs, Rear Delt Fly, Dumbell Lateral Raise, Decline Bench Press) 3x25 (30 sec rest between sets)
Neck Bridges on yoga ball (front and back) 3x30 Sec, Rotator Cuff Rehab (Internal and External Rotations) 2x20
DAY 1PM: 30-45 Min Cardio (After Teaching and Sparring from 6-9pm)
DAY2 AM: OFF
DAY2 PM: Teach Train 6-9pm
DAY 3 AM: 45 min Cardio
DAY 3 PM: Train/Teach 30-45min Cardio
DAY4 AM: Lower Body: (Leg Press, Leg Extentions, Seated Leg Curl, Calf Raise, Lower Back Extension) 3x25 (30sec rest between sets)
Neck Bridges on yoga ball (front and back) 3x30 Sec, Rotator Cuff Rehab (Internal and External Rotations) 2x20
DAY4PM: Train / Teach 6-9pm - Cardio 30-45min
DAY 5AM: OFF
DAY5PM: Train/Teach
DAY 6AM: Cardio 45min
DAY6PM: Train/Teach Cardio 30-45min
Day7 off
Repeat
H.I.T. training (Doian Yates used to use this principle) I did as well....cycle it, rough on the joints...Quote:
Originally Posted by GBurton
kevin your routine for weights and the types of excercises suck
contact epstein,
i think he should make a routine for all of you
Yeh it is, i take animal flex all year round! makes your musckles permanently sore too lol. its good stuff!! get super stacked!Quote:
Originally Posted by Kevin Green
I dont know who you are...but curb your enthusiam. my work out works for me. Thats what this thread is. Ive been training and lifting weights a long time. Thanks for your opinion.Quote:
Originally Posted by ghosn