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

Styles · 4 Jun 2007 at 18:22

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

digitalwolf · 4 Jun 2007 at 18:27

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

Thanks

Styles · 4 Jun 2007 at 18:35

More rest may be needed if you're going very heavy, i,e, close to your 1RM.

digitalwolf · 5 Jun 2007 at 09:44

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

bolger · 5 Jun 2007 at 09:56

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

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?

The Mad Rapper · 5 Jun 2007 at 11:01

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

Skullcrushers may be better for that TBH.

bolger · 5 Jun 2007 at 11:38

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

If you don't have dips in your routine, i would replace those with dips.

Also i find skullcrushers can wreck your elbows.

Chong Warrior · 5 Jun 2007 at 11:41

Apologies if this appears like I'm ripping your nice, new workout to pieces! Just some thoughts on how I'd do it.

What's the thinking behind mixing the reps up? Myself I'd do low reps Mon/Tues with 2 mins rest between sets and higher reps Thurs/Fri with 60-90 secs as Styles suggested.

Tuesday - Good Mornings are an exercise I really don't like or rate, especially for low reps. If you insist on doing them then use a moderate weight and BEND YOUR KNEES! if there's an exericse out there that's going to ruin you it's this one. Romanian Deadlifts or SLDL's are much better and safer.
Leg Ext - Knee wreckers, I'm not going into this or argueing it with anyone it's how I see them. They aren't a functional exercise and they put a lot of strain on the knee's. It makes me laugh when people say they can't squat as they have bad knees, so they do Leg Ext instead!!

Lunges and Step-Ups are far superior choices and will serve you better.

Thurs - Drop the curls. Do the pull-ups with a shoulder width grip, palms in, best bicep builder there is and obviously great for the lats

Do you have the option to do dips?

I think this workout would work better and has better balance. I would do this workout, it's very similar to what I have planned after I finish my current HST cycle.

Workout 1 (Monday) - Upper body
* Incline DB (DB) bench press 3x6
* Barbell Row 3x6
* Wide-Grip Weighted Dips 3x6
* CG-PI Weighted Chins 3x6
* Military Press 3x6

Workout 2 (Tuesday) - Lower body
* Squat 3x8
* SLDL 3x8
* Lunges 2x12
* Seated calf raise 3x6
* Reverse Crunch 3x8

Workout 3 (Thursday) - Upper body
* Incline DB press 2x12
* Flat (DB) Bench press 2x12
* Cable row 3x10
* Seated DB shoulder press 2x12
* V-Bar Pushdowns 2x12
* Barbell curl 3x10

Workout 4 (Saturday) - Lower body
* Deadlift 3x6
* Leg press 3x10
* Leg curl 2x12
* Standing calf raise 3x12
* Weighted Crunch 3x12

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.

Chong Warrior · 5 Jun 2007 at 17:03

digitalwolf said:
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?

The opposite. They are done with extra weight either by using a dipping belt and hanging plates between your legs or holding a DB between your legs to make the exercise harder.

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

Yes. Palms facing you and hands about shoulder width apart, you can go a little wider or closer if it feels more comfortable. As these involve the biceps more you will probably be able to lift more weight this way aswell. No need for curls when you do this exercise like this, great for building big guns and wide lats

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

Get the heavy work done together and try and go for maximum growth hormone release which comes from doing heavy compound lifts. The lighter workout later in the week is just a top up if you like and is also a lot easier on the joints than hitting a muscle heavy twice a week.

You can switch it around and go heavy at the end of the week instead, that makes no difference. Say you've had a poor diet that day, or poor sleep or whatever and aren't feeling particularly strong, then do the light workout

Chong Warrior · 5 Jun 2007 at 18:40

Close-grip, Palms-in

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

Chong Warrior · 5 Jun 2007 at 23:24

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.

Styles · 6 Jun 2007 at 12:20

Chong Warrior said:
You'll be suprised how quickly you gain strength with bodyweight exercises.

So true. A lot of people that I've spoken to are quite surprised by the speed of their progress on pull-ups especially.

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?

The Mad Rapper · 6 Jun 2007 at 17:08

Styles said:
So true. A lot of people that I've spoken to are quite surprised by the speed of their progress on pull-ups especially.

Pushups are a prime example of this. I can remember last month, I struggled to do 2. The next day I could do 11 and now I can do 40 with strict form.

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