Tom Lopata
Fri, Mar-14-03, 17:06
I have been on a steady routine lifting for a while now and i
was wondering if this would bring results. For the first 6
weeks of working out i do a 3 day a week workout. On mondays,
wednesdays, and fridays i do 3 sets of15-20 reps on bench
press, 3x 15-20 reps on bent over rows, 3x 15-20 reps on bicep
curls, 3x 15-20 reps on forearm curls, 3x 15-20 reps on dips
and like to finish with a stomach excercise. I do this 3 days
a week for 6 weeks. After that period i go for a 6 week
routine 7 days a week. On mondays, and thursdays i work
strictly chest and back with 5x 10 reps on bench press, 4x 10
reps on inclined dumbell presses (swiches wiht straight bar
presses on thursday) and 3x pushups to finish (inclined
pushups on thursday). For back on mondays, i like to start off
with 4x 10-15 on bent over rows (harder to find the muscle so
do more reps), 4x 10-15 with flat bench flies, and 3x with
either good mornings or lower back hyper extentions 15-20. On
tuesdays and fridays i work strictly biceps, triceps, forearms
and shoulders. I usually start off with 5x 10 reps on military
presses, 4x 10-12 reps on upright rows, and 3x 10-15 reps on
flies (fridays are shoulder dumbell raisers). FOr biceps and
forearms i do 4x 10-12 bicep curls, 4x 10-12 forearm curls,
and 3x 15-20 on hammer curls. For triceps i do 6x 15 reps of
tricep extentions (lacking pull down machine...for now) and 4x
10-15 reps on dips. On wednesdays, saturdays, and sundays i do
legs and abs. Usually i start off with 5x 10-12 squats, 4x
15-20 quadricep extentions, 4x 15-20 hamstring extentions, 4x
15-20 on calf raisers, 3x 50-40-30 reps of bent legged leg
raisers and 3x of crunches or twisters for sides of stomach.
That is basicaly my routine in a nutshell. After the six week
hard routine is done i go back to the light one for 4-6 weeks
and between the next interval i take 1 week off for resting.
Im hoping i got everything coverd but im only 15 and have been
working out for 3 years, --hoping someone can help with advice
was wondering if this would bring results. For the first 6
weeks of working out i do a 3 day a week workout. On mondays,
wednesdays, and fridays i do 3 sets of15-20 reps on bench
press, 3x 15-20 reps on bent over rows, 3x 15-20 reps on bicep
curls, 3x 15-20 reps on forearm curls, 3x 15-20 reps on dips
and like to finish with a stomach excercise. I do this 3 days
a week for 6 weeks. After that period i go for a 6 week
routine 7 days a week. On mondays, and thursdays i work
strictly chest and back with 5x 10 reps on bench press, 4x 10
reps on inclined dumbell presses (swiches wiht straight bar
presses on thursday) and 3x pushups to finish (inclined
pushups on thursday). For back on mondays, i like to start off
with 4x 10-15 on bent over rows (harder to find the muscle so
do more reps), 4x 10-15 with flat bench flies, and 3x with
either good mornings or lower back hyper extentions 15-20. On
tuesdays and fridays i work strictly biceps, triceps, forearms
and shoulders. I usually start off with 5x 10 reps on military
presses, 4x 10-12 reps on upright rows, and 3x 10-15 reps on
flies (fridays are shoulder dumbell raisers). FOr biceps and
forearms i do 4x 10-12 bicep curls, 4x 10-12 forearm curls,
and 3x 15-20 on hammer curls. For triceps i do 6x 15 reps of
tricep extentions (lacking pull down machine...for now) and 4x
10-15 reps on dips. On wednesdays, saturdays, and sundays i do
legs and abs. Usually i start off with 5x 10-12 squats, 4x
15-20 quadricep extentions, 4x 15-20 hamstring extentions, 4x
15-20 on calf raisers, 3x 50-40-30 reps of bent legged leg
raisers and 3x of crunches or twisters for sides of stomach.
That is basicaly my routine in a nutshell. After the six week
hard routine is done i go back to the light one for 4-6 weeks
and between the next interval i take 1 week off for resting.
Im hoping i got everything coverd but im only 15 and have been
working out for 3 years, --hoping someone can help with advice