Workout

digitalwolf · 4 Jun 2007 at 18:16

This is my workout, I haven't bothered putting in the weights etc but I was wondering what rest time I should be using for each exercise. I've been using 70 secs. Is this too long for some of the workouts?

Workout 1 (Monday) - Upper body
* Flat Dumbbell (DB) Bench press 3x6
* Barbell Row 3x6
* Incline Barbell (BB) bench press 2x10
* Lat Pull down 2x10
* Seated DB shoulder press 2x10
* Barbell curl 2x10

Workout 2 (Tuesday) - Lower body
* Squat 3x6
* Goodmorning 3x6
* Leg extension 2x10
* Seated calf raise 3x6

Workout 3 (Thursday) - Upper body
* Incline DB press 3x6
* Pullup 3x6
* Flat BB bench 2x10
* Cable row 2x10
* Seated shoulder press 2x10
* Barbell curl 2x10
* Close grip bench press 2x10

Workout 4 (Saturday) - Lower body
* Deadlift 3x6
* Leg press 3x6
* Leg curl 2x10
* Standing calf raise 3x10

digitalwolf · 4 Jun 2007 at 18:27

Styles said:
Between 60-90 seconds rest should be fine, it's what I work from.

Thanks

digitalwolf · 5 Jun 2007 at 09:44

How wide do I have my arms on an incline bench press?

digitalwolf · 5 Jun 2007 at 10:48

bolger said:
The wider they are, the more focus on the chest, narrower - more focus on the arms.

I usually just keep my arms at right angles vertically, if that even makes sense

I thought so, as in my programme I have "Short Grip Benchpress" which is obviously designed to give my triceps a beating?

digitalwolf · 5 Jun 2007 at 13:24

I don't mind you ripping it apart at all chong warrior

I went today and believe it or not did Tuesday. The goodmorning was rubbish. I feel the extensions are causing my knees to hurt when doing the squats.

What is the difference between say weighted dips and ones that I do using my own body weight? I use the weight of the machine to make it easier?

I grip the pull up bar like I would a barbell doing curls? This the same for lat pull down too?

Also, what difference would it make me doing low reps at the start of the week and high at the end of the week?

Thanks.

digitalwolf · 5 Jun 2007 at 22:45

Thanks for reply

Is it best if I start with my own body weight with the chins/dips first? I doubt i'll be able to do my own body weight lol

digitalwolf · 6 Jun 2007 at 17:02

Chong Warrior said:
Yes just start with bodyweight. If you can only do 1 or 2 chins then do pulldowns instead and build your strength up but if you can persist with pullups as they will yield better results. You'll be suprised how quickly you gain strength with bodyweight exercises.

Pulldowns?

As in lat pulldowns?

digitalwolf · 6 Jun 2007 at 21:43

Ok, now i'm pretty happy this is the programme for me, a man on a mission to bulk.

I have come across another problem. Body Fat.

It's hovering around 20-21%.

I obviously want to get it down but how? I'm eating a lot, of the right stuff but I guess more calories and little cardio mean not a lot is being burnt off?

Any tips?

Ta