ONE SMART COOKIE

A few training routine samples for all the newbies to get their teeth into and experiment and learn about what suits them best.

Enjoy

3 sets 8 reps(beginners)
5 reps 5 rest(reg park favourite)
6 sets 6 reps
10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.
10 sets 10 reps 10 exercises,whole body workout same system as above
done 3x a week very brutal.
Compound sets(alternating between 2 exercises dealing with 2 aspect of
ther same muscle group.
Supersets(alternating between 2 exercises for apposing muscle groups.
Push day pull day.
Up and down the rack
3 days on 3 days off(including supplements)
21 days on 7 off
1 1/2 reps
1 set every hour(allday training weak bodypart)
1 bodypart aday(overload priniple)
tri sets(alternating between 3 exercises.
double compounds(alternating back and forth between aspects of the
same muscle)
Every otherday routine
Monday wednesday friday routine
4day split
beat the clock routine(pick an exercise and for the next 10 mins do as
many sets as possible then next time in try to beat it,serge nubret favourite.
100 reps per bodypart

kyrocera

Good Post

Helped me understand a few phrases which i didnt know.

__________________
¤´¨)
¸.·´¸.·*´¨) ¸.·*¨)
(¸.·´ (¸.·`¤ Cheers ¤ Paul

Killerkeane

german volume, man thats a killer. After about set 5 you are burning so bad. Especially if you cut rest time down to like 20 seconds.

__________________
Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

Jimmy

oh yes cookie....up to your old tricks again eh?

Lull the newbie boys and girls into a false sense of security by helping them train....

.....then offer to help with stretching and tan lines!!!

pervert! LOL

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

DB

lol jimmy

good post cookie

__________________
DB
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
:bounce: often imitated never duplicated
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

winger

You left out 5 sets of jaws supersetted with 5 sets of mirrors and 5 minutes later 5 pints. Real good bulker.
Nice post OSC. ;)

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

hackskii

Never heard of this one before "1 set every hour(allday training weak bodypart)"

Thanks Cookie.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

winger

What if all my body parts are weak?:o

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

aqs

10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.





will this not lead to overtraining?

ONE SMART COOKIE

Not if everything else is in place like good quality food and rest,plus this is mostly done to shock a lagging bodypart back into action so the rest of the muscle groups either get trained as per normal or they get trained with a few less sets and intensity.

No probs hackski,got an even better one than that for pronto muscle growth;)

Jimmy mate you crack me up:p do you want me to send em over to you when Ive loosened em up and finished with em:p

johnnyg

Im a scammer and need money!

big

Scammer

winger

I do all these, but by saturday I am beat.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

arkle

whats the definition of sets and reps (i know its probably a stupid question but im a newbie)

winger

Welcome to the board Arkle.
Lets say I walk over to the bench press. I put some weight on the bar. I lie down and push the bar up 8 times. That is one set of 8 repatition (sp).
Lets say you did a second set of 8 reps. That would be 2 sets of 8 reps or 8 repatition.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.