Good Workout?

Discussion in 'Health & Fitness' started by drunkhnmunky, Jan 31, 2005.

  1. drunkhnmunky

    drunkhnmunky New User

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    Hi, I plan to do this probably almost everday with running everyday or so as long as my legs are good. I'm just now recently getting back into shape so I don't know if it's too much or not. I'm doing this all on the bowflex.

    Chest and Back

    Exercise Sets Reps
    Bench Press 2-4 10, 6-8
    Incline Bench 2-4 10, 6-8
    Decline Bench 2-4 10, 6-8
    Seated Lat Row 2-4 6-8
    Lying Lat Pulldowns 2-4 6-8

    Arms

    Exercise Sets Reps
    Seated Shoulder Press 2-4 10, 6-8
    Rear Deltoid Rows 2-4 10, 6-8
    Shoulder Shrugs 2-4 6-8
    Standing Biceps Curl 2-4 10, 6-8
    Reverse Curl 2-4 6-8
    Seated Triceps Press 2-4 10, 6-8
    Lying Triceps Extension 2-4 10, 6-8

    Legs and Trunk

    Exercise Sets Reps
    Squats 2-4 10, 6-8
    Lying Leg Extensions 2-4 10, 6-8
    Seated Hamstring Curl 2-4 8-12
    Seated Calf Raises 2-4 8-12
    Crunches 2-4 -
    Lower Back Extension 2-4 8-12
     
    #1
  2. scez

    scez Semi-Pro

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    You should do all that every day, you are pushing yourself to much. You should give your self atleast one day of rest. You should not work out the same muscle two days in a row, especialy if you are pushing your self.
     
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  3. tennisbiz333

    tennisbiz333 New User

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    what does the 2-4 10, 6-8 mean? im a little confused
     
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  4. drunkhnmunky

    drunkhnmunky New User

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    Sorry I didnt make it clear. . . I divided it into three groups. . . Chest and back one day, arms one day, and then legs and trunks. The 2-4 is the sets and then 10 is first set rep and then 6-8 and so on
     
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  5. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    I'd suggest only 1-2 sets at the beginning, with the weight established by your capability at 12reps. Plan your leg session far from the tennis matches (at least 2 days ahead).

    Concentrate on 2 sec on the push, 4 sec on the pull (thus come back slowly). Do not rush, this is an important aspect.
     
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  6. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    I'd say you should have 3 chest, 3 back, you don't seem to have enough back.

    Check:
    http://www.jeanpaul.com/standard.html

    I prefer to strictly alternate the chest and back and generally the muscles in pairs. Thus squat followed by deadlift, etc.

    BTW, I think that the deadlifts are a must, to be combined with the squats. I really feel they contribute a lot.

    Other than that, seems OK in not having more than 6 exercises in a day.
     
    #6
  7. drunkhnmunky

    drunkhnmunky New User

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    Thanks for all the input. What kind of back exercise should I add. Also, for the groups in threes, would it be fine if I did one shoulder then biceps then triceps?
     
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  8. ShooterMcMarco

    ShooterMcMarco Hall of Fame

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    2-3 times a week is fine for working out, make sure you warm up properly before you do your lifts. typically as a warm up, walk then jog for around 5 minutes, then lift in a pyramid to the amount of weight you will use to peform your work out. EX: For my main workout, i want to incline press 135 lbs, i would rep 90 about 10 times, then rep 115 8 times or something like that.
    btw, lots of people on the bodybuilding forums suggest to do dips to target the lower portion of your pecs than decline. but ultimately its up to you. and with the chest exercises, if you you have been using barbells for 3 weeks, switch to dumbells so your body doesn't adapt. dumbells also allow for a great ROM (range of motion)
     
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  9. Marius_Hancu

    Marius_Hancu G.O.A.T.

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  10. drunkhnmunky

    drunkhnmunky New User

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    Sorry about all the questions, but after lifting, i find myself tired after one exercise for each muscle. Is this too little or am I just gonna have to stop being a ***** and sack up
     
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  11. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    Is one exercise for you:

    - 1 rep in a series
    or
    - 1 series of 8-12

    Also, when tired from biceps, can you switch to triceps, the other in the pair?

    Anyway, you have to reduce the load (which should be defined separately for each exercise) until you can make at least 1 series of 12 reps for each exercise. And not more than 6 exercises a day.

    If 6 exercises a day it's too much, select less, say 2 (e.g. only biceps and triceps). No shame in doing that. But make them correctly, slowly.
     
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  12. drunkhnmunky

    drunkhnmunky New User

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    One exercise would be 2 series of 8.
     
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  13. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    OK, go down a little. Start with only 1 series. And make it of 12, not of 8. Reduce the weight in order to be able to do 12reps.

    But in order to warm up that muscle better, make a preliminary series at 60% of your capability for 12. Only of 6-8reps, to warm up the muscle.

    At the end of each exercise do stretching on that particular muscle.

    And before starting weights, jump on the treadmill or bike and do 6 min of warmup. You should be sweating moderately at the end of that, but not be tired.

    Also, were you tired in terms of that respective muscle, or your cardio was not up to it at the end of 2x8 (huffing and puffing hard)?
     
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  14. drunkhnmunky

    drunkhnmunky New User

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    I was tired in terms of that muscle. Would jumprope be a good warmup?
     
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  15. Marius_Hancu

    Marius_Hancu G.O.A.T.

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    Yes, jumprope is perfect, as it would help you with footwork too.

    Well, if you were tired in terms of a muscle, I told you what to do. Reduce the load and no of series, until you shape up a little bit. This also means you did a good job. And it's natural to have more pain at the beginning of a cycle. This is why you should not come back to that muscle before a week, to recover.

    Also, this means that you were ready to go to the next muscle, thus, switch over:)) But don't forget to stretch in between series and at the end of the day.
     
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