Full Body Work Out - Light, medium, heavy - UK-Muscle Body Building Community

Spangle1187 · 14-06-2008, 05:35 PM

Do you think this routine would work:

Monday (light day) 5/4 x 20 reps
Chest - Flys
Triceps - Dips
Biceps - Con curl
Shoulders - side lat d/b
Back - Wide Grip Chins or One arm rows
Legs - walking lunges and calf raise
Ab Work

Wednesday (Medium day) 4 x 12 reps
Chest - Incline d/b
Back -Lat Pull Down
Shoulders - Arnold Press
Legs - Extension, ham curls and calf raise
Ab work

Friday (Heavy Day) 5 x 5 Reps
Chest - Flat Bench
Back - Seated Rows
Shoulders -Mill Press
Legs - Press

I thought this would give a good variety of diff exercises and diff diffuclties. After the heavy session two days rest no cardio just relax. Cardio Tuesday/Thursday. Would this be overtraining?

mikex101 · 14-06-2008, 07:24 PM

No squats or deads? Maybe its just me, but i dont think a workouts a workout without atleast one of them.

Lost Soul · 14-06-2008, 07:42 PM

What are you trying to achieve as an overall goal?

Spangle1187 · 14-06-2008, 07:47 PM

Quote:

Originally Posted by mikex101

No squats or deads? Maybe its just me, but i dont think a workouts a workout without atleast one of them.

Had a MRI Scan which has shown up four disk lower back area that have little to none water, which is the shock absorber solution in the disk. So I am going to leave out dead lifts ( which I love but my back does not) and replace squat with leg press

Spangle1187 · 14-06-2008, 07:49 PM

Quote:

Originally Posted by Lost Soul

What are you trying to achieve as an overall goal?

Trying out a new routine not involving dead and squat while running a cutting diet. Also looking at improving endurance and stamina for wrestling and judo

mikex101 · 14-06-2008, 07:55 PM

Quote:

Originally Posted by Spangle1187

Had a MRI Scan which has shown up four disk lower back area that have little to none water, which is the shock absorber solution in the disk. So I am going to leave out dead lifts ( which I love but my back does not) and replace squat with leg press

Nasty.

This things a killer mate, pretty easy on the back too (assume your can still do light deads/squats? or are they totally out of the equation?

http://www.t-nation.com/readArticle.do?id=1589833

Have a read, i dropped 40lbs doing it last year. Its pretty simular to your reps etc, just a totaly diff kettle of fish when it comes to exercises.

Plus, throw in Tabata (4mins) on rest days and youve still got all day to chill out.

Edit, id just like to add, this is the closest ive ever been to a swiss ball!

Lost Soul · 14-06-2008, 07:57 PM

Quote:

Originally Posted by Spangle1187

Trying out a new routine not involving dead and squat while running a cutting diet. Also looking at improving endurance and stamina for wrestling and judo

Do you think the plan is ideal for judo?

Spangle1187 · 14-06-2008, 07:59 PM

Quote:

Originally Posted by mikex101

Nasty.

This things a killer mate, pretty easy on the back too (assume your can still do light deads/squats? or are they totally out of the equation?

http://www.t-nation.com/readArticle.do?id=1589833

Have a read, i dropped 40lbs doing it last year. Its pretty simular to your reps etc, just a totaly diff kettle of fish when it comes to exercises.

Plus, throw in Tabata (4mins) on rest days and youve still got all day to chill out.

I could do light deads but worried I will add more weight as time goes on and one day push a little too hard. On cardio days I have a routine to work on core and lower back.

I will read the link, thanks

Spangle1187 · 14-06-2008, 08:02 PM

Quote:

Originally Posted by Lost Soul

Do you think the plan is ideal for judo?

I know that judo is a technique sport but I want to have strength (heavy days) and compliment this with some endurance (light and medium days)?

Lost Soul · 14-06-2008, 08:09 PM

mope, go and read up on suitable weight training for judo, not bodybuilding

Spangle1187 · 14-06-2008, 08:15 PM

This is the result I have seen when weight lifting for judo was asked on a judo forum.

Squats, cleans, snatches, deadlifts, rows, pullups. Those are some of the most important exercises for supplementing your Judo. (for max strength, power/ explosiveness, endurance/ stamina)

14-06-2008, 05:35 PM	#1 (permalink)
Spangle1187 Getting bigger Join Date: Jul 2006 Location: Greenwich Posts: 388	Full Body Work Out - Light, medium, heavy Do you think this routine would work: Monday (light day) 5/4 x 20 reps Chest - Flys Triceps - Dips Biceps - Con curl Shoulders - side lat d/b Back - Wide Grip Chins or One arm rows Legs - walking lunges and calf raise Ab Work Wednesday (Medium day) 4 x 12 reps Chest - Incline d/b Back -Lat Pull Down Shoulders - Arnold Press Legs - Extension, ham curls and calf raise Ab work Friday (Heavy Day) 5 x 5 Reps Chest - Flat Bench Back - Seated Rows Shoulders -Mill Press Legs - Press I thought this would give a good variety of diff exercises and diff diffuclties. After the heavy session two days rest no cardio just relax. Cardio Tuesday/Thursday. Would this be overtraining? __________________ Time to get down to business To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-06-2008, 07:24 PM	#2 (permalink)
mikex101 Lean is a long way a way Join Date: Jun 2008 Location: Newcastle Posts: 183	Re: Full Body Work Out - Light, medium, heavy No squats or deads? Maybe its just me, but i dont think a workouts a workout without atleast one of them. __________________ DL = 215KG Squat = 165kg & 110x20 Bench = 120kg Row = 105kg *5% at myprotein.co.uk using MP38105

14-06-2008, 08:15 PM	#11 (permalink)
Spangle1187 Getting bigger Join Date: Jul 2006 Location: Greenwich Posts: 388	Re: Full Body Work Out - Light, medium, heavy This is the result I have seen when weight lifting for judo was asked on a judo forum. Squats, cleans, snatches, deadlifts, rows, pullups. Those are some of the most important exercises for supplementing your Judo. (for max strength, power/ explosiveness, endurance/ stamina) __________________ Time to get down to business To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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