Workout! - UK-Muscle Body Building Community

R1dd1ck · 10-07-2007, 01:10 PM

Hey guys and gals as the case may be!

Now here is my workout sort of....but need a bit of help.

Tuesday -

Chest and Triceps

Chest

Bench Press / Dumbell Press 3 sets 8-10 reps
Inclined Press / Dumbell Press 3 sets 8 - 10 reps
Decline Press smiths machine 3 sets 8 - 10 reps

Triceps -

Pull downs - 3 sets 8 - 10 reps ( bar in front of u, pushin down - cant remember name of it )
Need another 2 for this

Thursday

Back and biceps

Back -
45 degree angled Latd pull down - 3 sets 8-10 reps
Seated Row 3 sets 8-10 reps
Dead Lift - 3 sets 8 - 1- reps
Need another 1 for this

Biceps

Curls with curl bar - 3 sets 8 - 10 reps
Need 2 more on this also

Saturday

Shoulders and Legs -

Legs

Squats - 3 sets 8 - 10 reps
Calf Raises - 3 set 8 - 10 reps

Shoulders

Shoulder Press - 3 sets 8 - 10 reps
lifting arms out to the sides with elbows bent to front of me ( cant remember name ) - 3 sets 8 - 10 reps
Shrugs - 3 sets 8 - 10 reps

Need one more for this.

Could you guys please help me so i can add this into my workout and see if its enough. I currently bulking weighing at 12stone at the moment.

Im very new to this so u mite need to put it in laymans terms

Thankyou

LEWIS · 10-07-2007, 01:26 PM

Quote:

Originally Posted by R1dd1ck

Hey guys and gals as the case may be!

Now here is my workout sort of....but need a bit of help.

Tuesday -

Chest and Triceps

Chest

Bench Press / Dumbell Press 4 sets 8-10 reps
Inclined Press / Dumbell Press 3 sets 8 - 10 reps
dips 3 sets 15 (with weights if possible)

Triceps -

Pull downs - 3 sets 8 - 10 reps ( bar in front of u, pushin down - cant remember name of it ) tricep extension
Need another 2 for this - skull crushers, kick backs (single arm)

Thursday

Back and biceps

Back -
Latd pull down - 3 sets 8-10 reps
Seated Row 3 sets 8-10 reps
Dead Lift - 3 sets 8 - 1- reps
wide grip pull ups

Biceps

Curls with curl bar - 3 sets 8 - 10 reps
straight bar curl, hammer curl

Saturday

Shoulders and Legs -

Legs

Squats - 5 sets 8 - 10 reps (if yourr only going to do squats and calf raises i would recommend more sets)
Calf Raises - 4 set 8 - 10 reps

Shoulders

Shoulder Press - 3 sets 8 - 10 reps
lifting arms out to the sides with elbows bent to front of me ( cant remember name ) - 3 sets 8 - 10 reps (side lateral raises)
Shrugs - 3 sets 8 - 10 reps

Need one more for this.(front lateral raises)

Could you guys please help me so i can add this into my workout and see if its enough. I currently bulking weighing at 12stone at the moment.

Im very new to this so u mite need to put it in laymans terms

Thankyou

means you are bulking do 6 - 8 reps (to find out how these movements are done look in the search bar - ninepack (a member here) has some great technique explanations best to get it correct from the start)

invisiblekid · 10-07-2007, 02:00 PM

Quote:

Originally Posted by R1dd1ck

Triceps -

Pull downs - 3 sets 8 - 10 reps ( bar in front of u, pushin down - cant remember name of it )

Tricep Push Downs maybe?

Sorry - couldn't resist.

Add just one exercise - Dips, Close Grip Bench or Skull Crushers.

mickus · 10-07-2007, 04:03 PM

I was always under the opion you dont train legs and shoulders together as leg training is very demanding on the body...

Personally I would do

Split

Tuesday Chest, Triceps and Delts

Thursday Back, Biceps and Traps

Saturday Legs

IMO something along those lines would work wonders for ya....

invisiblekid · 10-07-2007, 04:55 PM

Mickus, you can get away with shoulders and legs if you're selective imo. I personally don't but I reckon you could easily add OHP and side laterals to a leg routine without out too much hassle - esp if you consider your traps and rear delts get hit sufficiently on back day.

Just a though - but I agree, a push, pull, legs routine is tried and tested!

R1dd1ck · 10-07-2007, 07:24 PM

Thanks guys. I would like to do more on legs but dont no what i can do, and what are kick backs ( single arm)?

invisiblekid · 11-07-2007, 10:26 AM

How about stiff legged deads and lunges?

Do you train in a gym or at home? Surely you're gym has ham curl machine and let extension.

R1dd1ck · 11-07-2007, 12:34 PM

gym, yea it does. id rather do free weights than machines tho as i believe free weights pu the mass on quicker

invisiblekid · 11-07-2007, 12:46 PM

Well, yeah, I kinda agree. But you aren't going to put mass on by choosing not to do anything over using a machine.

I'd say that vast majority of people (inc pros) would use a leg press, let ext and ham curl machine.

Machines aren't something to be scared of and can be used to great effect. I avoid them because they force certain parts of me into awkward positions, but they have benefits.

leeston · 11-07-2007, 12:48 PM

i used to avoid machines too. However, I now include them in my training as it allows me to really go to failure without the fear of collapsing or injurying myself!

R1dd1ck · 11-07-2007, 02:21 PM

ok, thanks guys! but isnt it true that machines stop the ligaments building for balancing free weights an such?

invisiblekid · 11-07-2007, 02:32 PM

I suppose machines don't recruit stabilisers as much as free weights would, but we're only talking a small percentage of your entire workout here.

If you are concerned this much why not bin all your isolation exercises and go for a power and strength 5x5 based around compounds?

R1dd1ck · 11-07-2007, 03:22 PM

no, no im willing to use machines, im just curious as to what they do and if the things im sayin r true or not? just abit of research....im open to suggestions.....hence y ive put my workout on ere for advice :-)

Please dont think im knockin what ppl are sayin im not

invisiblekid · 11-07-2007, 03:27 PM

Nah, didn't get that impression at all. I apologise if my reply came across as a telling off! Wasn't meant that way - it was a serious question.

It's always good to understand what you are doing to your body.

R1dd1ck · 11-07-2007, 03:41 PM

ok. Well i start a new gym very shortly, so hopefully they will have some very good equipment.Where in Yorkshire r u Invisible kid?

10-07-2007, 01:10 PM	#1 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Workout! Hey guys and gals as the case may be! Now here is my workout sort of....but need a bit of help. Tuesday - Chest and Triceps Chest Bench Press / Dumbell Press 3 sets 8-10 reps Inclined Press / Dumbell Press 3 sets 8 - 10 reps Decline Press smiths machine 3 sets 8 - 10 reps Triceps - Pull downs - 3 sets 8 - 10 reps ( bar in front of u, pushin down - cant remember name of it ) Need another 2 for this Thursday Back and biceps Back - 45 degree angled Latd pull down - 3 sets 8-10 reps Seated Row 3 sets 8-10 reps Dead Lift - 3 sets 8 - 1- reps Need another 1 for this Biceps Curls with curl bar - 3 sets 8 - 10 reps Need 2 more on this also Saturday Shoulders and Legs - Legs Squats - 3 sets 8 - 10 reps Calf Raises - 3 set 8 - 10 reps Shoulders Shoulder Press - 3 sets 8 - 10 reps lifting arms out to the sides with elbows bent to front of me ( cant remember name ) - 3 sets 8 - 10 reps Shrugs - 3 sets 8 - 10 reps Need one more for this. Could you guys please help me so i can add this into my workout and see if its enough. I currently bulking weighing at 12stone at the moment. Im very new to this so u mite need to put it in laymans terms Thankyou

10-07-2007, 04:03 PM	#4 (permalink)
mickus Looking Freaky Join Date: Aug 2006 Location: North London Posts: 518	Re: Workout! I was always under the opion you dont train legs and shoulders together as leg training is very demanding on the body... Personally I would do Split Tuesday Chest, Triceps and Delts Thursday Back, Biceps and Traps Saturday Legs IMO something along those lines would work wonders for ya....

10-07-2007, 04:55 PM	#5 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Workout! Mickus, you can get away with shoulders and legs if you're selective imo. I personally don't but I reckon you could easily add OHP and side laterals to a leg routine without out too much hassle - esp if you consider your traps and rear delts get hit sufficiently on back day. Just a though - but I agree, a push, pull, legs routine is tried and tested! __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

10-07-2007, 07:24 PM	#6 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Re: Workout! Thanks guys. I would like to do more on legs but dont no what i can do, and what are kick backs ( single arm)?

11-07-2007, 10:26 AM	#7 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Workout! How about stiff legged deads and lunges? Do you train in a gym or at home? Surely you're gym has ham curl machine and let extension. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

11-07-2007, 12:34 PM	#8 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Re: Workout! gym, yea it does. id rather do free weights than machines tho as i believe free weights pu the mass on quicker

11-07-2007, 12:46 PM	#9 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Workout! Well, yeah, I kinda agree. But you aren't going to put mass on by choosing not to do anything over using a machine. I'd say that vast majority of people (inc pros) would use a leg press, let ext and ham curl machine. Machines aren't something to be scared of and can be used to great effect. I avoid them because they force certain parts of me into awkward positions, but they have benefits. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

11-07-2007, 12:48 PM	#10 (permalink)
leeston Any more chicken and I will start clucking!! Join Date: May 2006 Location: Birmingham, West Midlandshire Posts: 2,363	Re: Workout! i used to avoid machines too. However, I now include them in my training as it allows me to really go to failure without the fear of collapsing or injurying myself! __________________ Gobal terror they say that we are at war................ but I dont have time for that 'cos them bills keep dropping through my door. Suburban Knights, Hard-Fi To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-07-2007, 02:21 PM	#11 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Re: Workout! ok, thanks guys! but isnt it true that machines stop the ligaments building for balancing free weights an such?

11-07-2007, 02:32 PM	#12 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Workout! I suppose machines don't recruit stabilisers as much as free weights would, but we're only talking a small percentage of your entire workout here. If you are concerned this much why not bin all your isolation exercises and go for a power and strength 5x5 based around compounds? __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

11-07-2007, 03:22 PM	#13 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Re: Workout! no, no im willing to use machines, im just curious as to what they do and if the things im sayin r true or not? just abit of research....im open to suggestions.....hence y ive put my workout on ere for advice :-) Please dont think im knockin what ppl are sayin im not

11-07-2007, 03:27 PM	#14 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Re: Workout! Nah, didn't get that impression at all. I apologise if my reply came across as a telling off! Wasn't meant that way - it was a serious question. It's always good to understand what you are doing to your body. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

11-07-2007, 03:41 PM	#15 (permalink)
R1dd1ck Just starting back up after 5 months out! Join Date: May 2007 Location: Ont moors in Yorkshire like! Posts: 117	Re: Workout! ok. Well i start a new gym very shortly, so hopefully they will have some very good equipment.Where in Yorkshire r u Invisible kid?

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
PWO Nutrition	Pscarb	Nutrition & Diet Articles	39	02-08-2008 11:46 PM
A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates	Muscle Puzzle	Getting Started	6	12-05-2007 10:23 AM
Post workout drink, does it work?	winger	Supplementation Articles	48	25-06-2006 07:03 PM
HGH THREAD	the_gre8t_1ne	Steroid and Testosterone information	13	06-04-2006 02:49 PM
My current routine.	Tuna_boi	Form and Technique	7	02-07-2005 10:12 AM