Quote:
Originally Posted by davecool
5 mile run at weekends
in the week i go gym 3 days a week
when i am in gym i work on my legs lifting 80kg 3 sets of 12 then at 40kg 3 sets of 12
then for my arms i do 3 sets of 12 at 40kg
on my back 40kg at 3 sets of 12
then on to my chest at 50kg 3 sets of 12
then 40 min bike ride
then i do 4 sets of 30 situps
then ather all then i do a 1 mile walk back home
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this is what i would do (and in this order):
monday: quads/calves/tush
tues: HIIT
wed: hammies/shoulders
thurs: chest/tris
fri: back/biceps
monday: box squats, calf raises, ATF squats, 45 degree sled press, leg extensions at max weight for approx 6 reps each set. 3-4 sets. throw in some weighted incline crunches and hanging leg raises (do abs again 1-2 more times in the week).
tues: High Intensity Interval Training.
http://www.youronlinefitness.com/Fi...al_training.htm
wed: stiff legged deadlifts (SLDL), standing or lying hamstring curls, dumbbell arnold press, barbell upright row, dumbbell row (w/ elbows out). for me, i did same sets and reps as outlined in monday's workout with lower body but i'd do pyramids with upper body - 12, 10, 8, maybe even 6 reps with increased weight on each set.
thurs: flat bench press (db or bb), incline bench press (flat or db), incline flyes, front dips w/ same reps/sets as for legs. for triceps i'd do pyramids of rope pushdowns and skullcrushers (lying bb extensions).
fri: seated cable row, bent over bb row, assisted chins (switch grip each week), regular or sumo deadlifts, hammer curls, preacher curls. for the rows and deadlifts i'd do the 6 rep max deal but for the biceps i used to tend to do pyramids.
lift heavy, hard, and until failure.
take in a fast absorbing shake post workout with a cap of ALA (i drink 1 scoop muscle milk by cytosport mixed with one scoop prolab whey)... and then one hour later eat another meal with protein. if you are eating high fat, low carb like i do, then just eat fat and protein and whatever carbs happen to be in there.
all exercise demos can be found at:
http://www.exrx.net/Lists/Directory.html
BUT do note that the bb row is done incorrectly on this site. keep the bar fairly close to chest at all times... don't drop it like the guy in the demo or it'll hurt like an SOB.