Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Can one of you gym goers write me up a quick plan.
3 days a week. Used to do:
Back and biceps
Chest and triceps
Legs I shoulders
Think it was that anyways.
Just need 8-10 exercises for each please
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SAL
Premium Member
Registered: 19th Dec 05
Location: Radlett, Hertfordshire
User status: Offline
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myprotein.co.uk
I use the lean muscle program and added a few of my own bits
Over the last two months its worked, lots !
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spikedjack
Member
Registered: 16th Oct 08
Location: wolverhampton/cannock
User status: Offline
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Chest:
flat bench press
Incline bench press
decline bench press
(replace above three with dumbell pressing if not comfortable using barbell) [usually mix these up with barbell workouts]
Incline/flat dumbell flies
Pec deck
decline cables
ETC ETC plenty about if you google it
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John
Member
Registered: 30th Jun 03
User status: Offline
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Sport day probably can tbh
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Gym isn't a sport
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John
Member
Registered: 30th Jun 03
User status: Offline
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Sport and fitness discussion including personal health, player, team, league and competition chat.
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SAL
Premium Member
Registered: 19th Dec 05
Location: Radlett, Hertfordshire
User status: Offline
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did you look ?
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MarkSport
Member
Registered: 22nd May 09
User status: Offline
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quote: Originally posted by spikedjack
Chest:
flat bench press
Incline bench press
decline bench press
(replace above three with dumbell pressing if not comfortable using barbell) [usually mix these up with barbell workouts]
Incline/flat dumbell flies
Pec deck
decline cables
ETC ETC plenty about if you google it
good workout that one, can feel it working
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Just did incline bench on the smiths tonight and I could feel it burning like a bitch. Good stuff.
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Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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Which gym did you go to
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psycho sport
Member
Registered: 27th Mar 03
Location: Guildford Surrey Drives: Vauxhall Monaro
User status: Offline
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dont use the smith machine, you get more from doing bench press in a bench rack, squat rack or with dumbells.
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sand-eel
Member
Registered: 15th Mar 07
Location: carluke/braidwood--IRNBRULAND
User status: Offline
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I wouldn't do the 3 bench presses in the 1 session if thats what you mean?
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Recaro1
Member
Registered: 25th Mar 02
User status: Offline
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I split my gmy days up the same as you
Back and biceps
Barbell curls
Dumbbell Rows
Pull Ups
Lat Pulldown
Preacher Curls
Cable Row
Chest and Tricep
Flat bench press
incline bench press
decline bench press
flys
cable crossover
bench dips
pushdown with rope attachment
kickbacks
Shoulders
shoulder press
upright row
Lateral Raise
shrugs
front raises
Thats not in order, sometimes i do more, sometimes i do less. I pretty much work out till that body part is tired.
Normally chuck in 20 mins cardio too plus floor work (Sit ups, etc)
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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For Chest and triceps today pretty much same as yours but without crossovers and kickbacks (mainly as I don't know what they are)
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JonnyJ
Member
Registered: 23rd Sep 05
Location: Scotchland
User status: Offline
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My Chest and Tri's goes as follows:
Incline Flye
Flat Flye + Med Ball push ups (SS)
Incline Flye (Cables)
Incline Bench Press
Wide Grip Press (Smith)
Bench Press
Close grip bench press (Tri's)
Pushdown with Rope (Tri's)
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Recaro1
Member
Registered: 25th Mar 02
User status: Offline
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kickbacks :
crossover :
[Edited on 25-10-2010 by Recaro1]
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SAL
Premium Member
Registered: 19th Dec 05
Location: Radlett, Hertfordshire
User status: Offline
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quote: Originally posted by psycho sport
dont use the smith machine, you get more from doing bench press in a bench rack, squat rack or with dumbells.
True, I started using the smiths just to get the moverment right, now Im on the bench and love it ! Dont use the smiths at all now
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spikedjack
Member
Registered: 16th Oct 08
Location: wolverhampton/cannock
User status: Offline
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quote: Originally posted by sand-eel
I wouldn't do the 3 bench presses in the 1 session if thats what you mean?
mix it all up dude diff sessions and what not
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Gary
Premium Member
Registered: 22nd Nov 06
Location: West Yorkshire
User status: Offline
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Cheers recaro!
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stu_c
Member
Registered: 11th Dec 07
Location: Westleigh, Greater Manchester
User status: Offline
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Chest and Tricep
Flat bench press
incline bench press
flys
bench dips
pushdown with rope attachment
this is what i did last night plus a few more that i cant think about the name but it was the first time in 4 months ive been and fooook me im in agony today
[Edited on 26-10-2010 by stu_c]
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sand-eel
Member
Registered: 15th Mar 07
Location: carluke/braidwood--IRNBRULAND
User status: Offline
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Its quite good to do the smiths machine once in a while I say, beast up the weights and your pecs usually get a roasting and are sore the next day.
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Dom
Member
Registered: 13th Sep 03
User status: Offline
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How come this hasn't been moved to Sports Day?
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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http://www.myprotein.com/uk/pages/goals/muscle-and-size
Really good routine tbh.
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A2H GO
Member
Registered: 14th Sep 04
Location: Stoke
User status: Offline
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quote: Originally posted by SnK
http://www.myprotein.com/uk/pages/goals/muscle-and-size
Really good routine tbh.
Im not convinced.
Chest/Shoulders and Tris in one day. I'd be hopeless at shoulder press after doing 6 sets of flat and incline bench press.
A day on legs then squats a day/two days later. I can barely walk for 3-4 days after legs.
Deadlifts the day after back and biceps....i'll stop now.
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SnK
Member
Registered: 2nd Mar 09
Location: Yeadon, West Yorkshire
User status: Offline
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If your taking recovery supplements, eating regularly throughout the day aswell as getting good rest. A days rest should be adequate for legs. If you can barely walk after 3-4 days your over-training. Yes you should feel a pump after a day, but with proper supplements etc etc you should be okay in the second day. Also deadlifts shouldn't be working your biceps. If they are then it's wrong form, don't get me wrong yes you will be suffering by end of the week, and i'm not trying to be a bell-end here, but i feel with proper form without over-training and with sleep/rest and supplements you should be turning round recovery in the days rest.
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