Tom G
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Registered: 4th Aug 08
Location: Cheshire
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I've just been given a program by the local gym i go to and just wondered what other people do on what days of the program and what they find best etc..
Day 1
Shoulders
Later raise (12-15) * 5 sets - 10kg dumbells
Front Raise (12-15) * 5 sets - ??
Seated Shoulder Press * 5 -
Upright Row (12-15) * 5 sets - 30 kg barbell
Calves
Standing (12-15) * 4 sets - 45kg
Sitting (12-15) * 4 sets - 85kg
Day 2
Chest
Flat Bench (12-15) * 4 sets - 40kg plus bar
Incline Bench (12-15) * 4 sets - 25kg plus bar
Biceps
Barbel Curl (12-15) * 4 sets - 12.5kg dumbells
Preacher Curl (12-15) * 4 sets - 25kg barbell
Hammer Curls (12-15) * 4 sets - ??
Day 3
Back
Lat Pulldown (Front) (12-15) * 5 sets - 50 kg
One Hand Row (12-15) * 5 sets - 25 kg
Low Pully Row (12-15) * 5 sets - 55kg
Triceps
Wide Bar Push Down (12-15) * 4 sets - around 25kg
Rope Push Down (12-15) * 4 sets - around 20 kg
Day 4
Quads
Leg Press (20+) * 6 sets minimum - 120kg
Extensions (20+) * 4 sets minimum - 50kg
Hamstring Curls (15+) * 4 sets - ??
What you think?
Edit - Been doing this program for the last month and it seems to be working for me, i've been trying to kick my diet into shape too in the last two weeks and have lost 1/2 stone so far  which is with no cardio
 
[Edited on 30-10-2009 by Tom G]
[Edited on 04-11-2009 by Tom G]
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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If you're not bringing it then its not good enough.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Get back to P90X
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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A real mans workout.
Im going to bring it. You're going to do the Loose Women style workout.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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quote:
Originally posted by Cosmo
A real mans workout.
Im going to bring it. You're going to do the Loose Women style workout.
Says the one who will be training in front of the telly! I suggest this dvd after you fail at p90x - http://www.womenfitness.net/bookstore/dvd_wtl.htm
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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I'll be a laptop actually.
hmph, that showed you.
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Marc
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Registered: 11th Aug 02
Location: York
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You're going to be a laptop?
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Marc
You're going to be a laptop?
Yes 
Fuck, 2-1
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Like so http://www.youtube.com/watch?v=Hbl1BHitwCo
[Edited on 02-10-2009 by Tom G]
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Marc
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Registered: 11th Aug 02
Location: York
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WTF
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Cosmo
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Registered: 29th Mar 01
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Amazing find, but fucking hell thats random
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Mega
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JM Curdy
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Registered: 20th Jan 05
Location: Stranraer, Scotland
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Belter
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Dan
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Registered: 22nd Apr 02
Location: Gorleston on Sea, Norfolk
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Out of interest, whats your goals?
Seems alot of high reps, high sets!
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Marc
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Registered: 11th Aug 02
Location: York
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quote:
Originally posted by Dan
Seems alot of high reps, high sets!
Weights aren't that high though.
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Dan
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Registered: 22nd Apr 02
Location: Gorleston on Sea, Norfolk
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Where is weight mentioned :/
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Cosmo
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Registered: 29th Mar 01
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Am I missing where he says the weights?
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Marc
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Registered: 11th Aug 02
Location: York
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Oh, I think I have just done a Doyle
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Dan
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Registered: 22nd Apr 02
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Cosmo
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Registered: 29th Mar 01
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quote:
Originally posted by Marc
Oh, I think I have just done a Doyle
3-1
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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I havent got any weights wrote down as of yet, but basically if i was told that if i get to 15 and still feel like i can carry on bump up the weight, likewise if i cant do atleast 12 lower the weight.
I'm starting it on monday so will know what then what weights, atm im leg pressing around 140kg, Curling around 30kg or 2*12.5 kg dumbells and benching around 50kg not including the bar.
I'm just looking to trim down as im a big guy and get some definition....
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jaffa
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Registered: 27th Mar 00
Location: Stoke-on-Trent
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I would vary the ab exercises from just 50 decline situps per day personally
could you throw any deadlifts and squats in there too?
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Dan
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Registered: 22nd Apr 02
Location: Gorleston on Sea, Norfolk
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Yea, id defo add dead's and squats. Focus more on form not the weight your lifting, thats more important at this stage.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
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Yeah i could do cheers 
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DizzyRebel
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Registered: 2nd Jan 09
Location: Lincoln
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Programme is flawed, back and bi's, thest and tri's should be trained together, not alternated like they have shown you
No deads or squats? 2 of the best muscle building exercises... No Dips or bent over rows? again Your missing vital exercises that should be the cornerstone of any good routine.
I want you to post some stats for me. Whats your max bench press, deadlift and squat weights - and how many unassisted chins can you do? You should be able to do a bodyweight bench press, half bodyweight standing shoulder press, 1 & 1/2 bodyweight squat and 2 times bodyweight deadlift and perform 10 unassisted chins before you start doing all your isolation exercises.
Also, situps do fuck all for ab strength or development. They have been proved to be ineffective hundreds of time yet shitty coaches still prescribe them to people.
To maximize recovery (and progress) simply rotate between each workout. For example, start by training chest and shoulders. The next time you workout train back and abs. Obviously, your leg workout would follow. Regardless of what you trained on a certain day last week, simply train the body parts that are next in this three-way rotation.
Here's an example of two weeks of training with this three-way split, if you were to train four days per week.
Week 1
Monday: Chest and Shoulders
Tuesday: Back and Abs
Wednesday: Off
Thursday: Legs
Friday: Chest and Shoulders
Saturday: Off
Sunday: Off
Week 2
Monday: Back and Abs
Tuesday: Legs
Wednesday: Off
Thursday: Chest and Shoulders
Friday: Back and Abs
Saturday: Off
Sunday: Off
Your programme should look like this untill you have achieved the strength levels i stated above:
Back & abdominals:
Close grip lateral pulldown. 5x6-8 reps
Deadlifts. 5x6-8 reps
Bent over barbell row. 5x6-8 reps
Ab wheel rollout. 3 sets as many as possible
hanging leg raise. 3 sets as many as possible
Decline weighted russian twist. 3 sets as many as possible
Chest & shoulders:
Barbell bench press. 5x6-8 reps
Dumbell incline press 4x8-10 reps
Standing barbell military press. 5x6-8 reps
Close grip unassisted dips. 4 sets of 10
Legs:
Back squats. 5x6-8 reps
Straight leg deadlifts. 5x8-10 reps
Glute-ham raise.
Standing calf raise - 4x8-10 reps
[Edited on 03-10-2009 by DizzyRebel]
[Edited on 03-10-2009 by DizzyRebel]
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