My workouts

[hrdchrgin13]

Let me know what you think of my workouts, maybe one I need to add...
I normally do 3 sets of 10 reps and add weight as I go, I usually run a half mile before my workouts.

DAY 1
• Benchpress 3x10
• Incline benchpress 3x10
• Decline benchpress 3x10
• Tricep pull down 3x10
• Seated row 3x10
• Overhead cable ext. 3x10
• Dumbell bench press 3x10
• Dumbell fly 3x10

DAY 2
1) LEG PRESS
2) SQUAT
3) FRONT SQUATS
4) LUNGE
5) CALF RAISE
6) LEG EXTENTIONS
7) LYING LEG CURL


Day 3 - break, If I do go its cardio & ABS


Day 4

1. ALTERNATING DUMBELL CURL
2. BARBELL PREACHER CURL
3. INCLINE BENCH DUMBELL CURL
4. STANDING CABLE CURL
5. OVERHEAD CABLE CURL
6. HAMMER CURL
7. REVERSE EZ BAR CURL
8. SOME **** WHERE YOU WRAP A RAG AROUND THE CABLE MACHINE CLIP AND HAMMER CURL
9. CURL WHERE YOU TAKE ONE DUMBBELL AND HOLD IT WITH BOTH HANDS
10. TRICEP EXTENSIONS
11. SKULLCRUSHERS
12. TRICEP DIP
13. TRICEP PULLDOWN

DAY 5
• THRUSTERS
• BENT OVER ROW
• SEATED ROW
• SHRUGS
• SINGLE ARM SHRUG
• SEATED DUAL AXIS ROW
• BENT OVER CABLE EXTENSIONS
• ARNOLD PRESS
• FRONT PULL DOWN
• INVERTED ROW

 

[Fro Joe]

What are your goals?

 

[hrdchrgin13]

I don't even know, I want to get bigger. But I am old and brittle now...

 

[mcm21078]

your workouts must be long. Especially day 4.

 

[hrdchrgin13]

I hammer through my workouts fairly quick

 

[Onefiver]

"Torso muscles" are hit 2x per week, arms 3x, legs 1x. Any particular reason?

 

[hrdchrgin13]

Pls tell me what I need to rearrange where, kind sir

And to edit really I need to say I don't do them in a row I do Chest, Legs, off, Bi/tris, back shoulders

 

[Hammerin' Hank]

You shouldnt really work the same muscle group 2 days in a row. It can actually work against you. You muscles need time to rest/recover and grow.

 

[Fro Joe]

It's mostly a "mirror muscle" plan. Very little posterior chain work.

 

[hrdchrgin13]

You got a problem with Mirrors Fro?

 

[grubd]

A goal of getting bigger I would lower the amount of reps per set to the 4-8 range. More compound heavy movements. Also, not as many exercises. You don't need to do incline, flat, decline, dumbbell press and fly all in the same day. Heck, I don't think I could get through that at in top form. An example maybe this week start with incline, move over to dumbbell press, and finish with dumbbell flies or dips.

 

[hrdchrgin13]

up the weights to where I can only muster 8 reps?

 

[Onefiver]

My suggestion would be a full body deal every 2-4 days. As an equal alternative, an upper-lower split with a workout every other day (or up to 3-4 days between workouts - depending on volumes, loads, age, diet, etc).

 

[wolfpacker27]

agree with above. if ur goal is getting bigger ur gonna need more weight and less reps. also agree ud prob benefit from "bigger", more compound lifts. and that day 4 sucks balls

 

[GrandCherokee]

agree with above. if ur goal is getting bigger ur gonna need more weight and less reps. also agree ud prob benefit from "bigger", more compound lifts. and that day 4 sucks balls

Wait....you don't like 9 different bicep isolation exercises?

 

[chacha15]

No dead lifts and no overhead presses?

 

[chacha15]

No dead lifts and no overhead presses?

 

[hrdchrgin13]

I alternate them in and out with the thrusters

 

[grubd]

You really need to be deadlifting if your goal is strength.

 

[hrdchrgin13]

10-4 ... I did some today

 

[chacha15]

I'm not buying this ****. I feel like the young girl at the edge of the bed and you're about to lock the door and you have two drinks in your hands. move outta my way, im leaving

 

[hrdchrgin13]

Don't leave cha. I'm for srs girl.

I knew I needed some help thats why I put this up

 

[creative10]

I have bought out of the higher weight less reps for size. I have gone to super set drop sets and have noticed so much more in size and gains. Work ur muscles to failure with proper form, with weight u can handle and u will get amazing results.

 

[grubd]

I have bought out of the higher weight less reps for size. I have gone to super set drop sets and have noticed so much more in size and gains. Work ur muscles to failure with proper form, with weight u can handle and u will get amazing results.

He isn't going for size. His stated goal was strength.

 

[Jake 99]

If your goal is strength then you should be doing a squat, dead lift, bench and overhead press or thier variations. As in:

Monday - Squat (cause everyone else is benching) - 4-5 Sets in the 4-8 rep range. Ensure you are going to AT LEAST parallel.

Tuesday - Overhead press (preferably standing) same set/rep as above.

Thursday - Deadlift, same sets reps

Friday - bench (pick any one you want, except decline it's completly useless for strength gain in my opinion)

after your primary lift each day pick 2-3 accessory exercised and do them in the 6-8 rep range for 3 or 4 sets.

You should notice a change in strength after about 4-6 weeks. Keep in mind that the 4-8 rep range means increasing weight and maintaining good form.

Also, if you have the nerve 20 rep squats have done wonders for my strength but they suck BAD.

 

[creative10]

He isn't going for size. His stated goal was strength.

The 3rd post in states he is going for size... Was going off that.

 

[hrdchrgin13]

Yes I want to put on some size, But right now I want to build my overall strength...

If that makes any sense

 

[tap2284]

Yes I want to put on some size, But right now I want to build my overall strength...

If that makes any sense

Power - 3-5 sets, 2-5 reps
Strength - 3-4 sets, 5-8 reps
Hypertrophy (size) - 4 sets, 8-12 reps
Endurance - 3-4 sets, 12-20 reps

If you are a beginner in the gym, 4 sets per muscle group. If you have been in the gym a while, 8 sets per muscle group.

Easiest breakdown I could come up with.

 

[wolfpacker27]

If your goal is strength then you should be doing a squat, dead lift, bench and overhead press or thier variations. As in:

Monday - Squat (cause everyone else is benching) - 4-5 Sets in the 4-8 rep range. Ensure you are going to AT LEAST parallel.

Tuesday - Overhead press (preferably standing) same set/rep as above.

Thursday - Deadlift, same sets reps

Friday - bench (pick any one you want, except decline it's completly useless for strength gain in my opinion)

after your primary lift each day pick 2-3 accessory exercised and do them in the 6-8 rep range for 3 or 4 sets.

You should notice a change in strength after about 4-6 weeks. Keep in mind that the 4-8 rep range means increasing weight and maintaining good form.

Also, if you have the nerve 20 rep squats have done wonders for my strength but they suck BAD.

Listen to this guy! Just look at his Logs on here. Dude's a beast and super dedicated.

 

[lOOkatme]

Your day 1 lifts will lead to shoulder tendonitis.

You should only be lifting benching (1) time a lifting session. that is it.