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Author Gym day: need a plan
Gary
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Registered: 22nd Nov 06
Location: West Yorkshire
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24th Oct 10 at 21:16   View Garage View User's Profile U2U Member Reply With Quote
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
SAL
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Registered: 19th Dec 05
Location: Radlett, Hertfordshire
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24th Oct 10 at 21:31   View Garage View User's Profile U2U Member Reply With Quote
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 !
spikedjack
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24th Oct 10 at 22:35   View User's Profile U2U Member Reply With Quote
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
John
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24th Oct 10 at 22:55   View User's Profile U2U Member Reply With Quote
Sport day probably can tbh
Gary
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25th Oct 10 at 08:06   View Garage View User's Profile U2U Member Reply With Quote
Gym isn't a sport
John
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25th Oct 10 at 08:07   View User's Profile U2U Member Reply With Quote
Sport and fitness discussion including personal health, player, team, league and competition chat.
SAL
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Location: Radlett, Hertfordshire
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25th Oct 10 at 21:06   View Garage View User's Profile U2U Member Reply With Quote
did you look ?
MarkSport
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25th Oct 10 at 21:07   View User's Profile U2U Member Reply With Quote
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
Gary
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Registered: 22nd Nov 06
Location: West Yorkshire
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25th Oct 10 at 21:19   View Garage View User's Profile U2U Member Reply With Quote
Just did incline bench on the smiths tonight and I could feel it burning like a bitch. Good stuff.
Whittie
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25th Oct 10 at 21:25   View User's Profile U2U Member Reply With Quote
Which gym did you go to
psycho sport
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25th Oct 10 at 21:26   View User's Profile U2U Member Reply With Quote
dont use the smith machine, you get more from doing bench press in a bench rack, squat rack or with dumbells.
sand-eel
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25th Oct 10 at 21:28   View User's Profile U2U Member Reply With Quote
I wouldn't do the 3 bench presses in the 1 session if thats what you mean?
Recaro1
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25th Oct 10 at 21:32   View User's Profile U2U Member Reply With Quote
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)
Gary
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Registered: 22nd Nov 06
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25th Oct 10 at 21:38   View Garage View User's Profile U2U Member Reply With Quote
For Chest and triceps today pretty much same as yours but without crossovers and kickbacks (mainly as I don't know what they are)
JonnyJ
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25th Oct 10 at 21:44   View User's Profile U2U Member Reply With Quote
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)
Recaro1
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25th Oct 10 at 21:54   View User's Profile U2U Member Reply With Quote
kickbacks :



crossover :



[Edited on 25-10-2010 by Recaro1]
SAL
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25th Oct 10 at 21:59   View Garage View User's Profile U2U Member Reply With Quote
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
spikedjack
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25th Oct 10 at 23:36   View User's Profile U2U Member Reply With Quote
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
Gary
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Registered: 22nd Nov 06
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26th Oct 10 at 07:51   View Garage View User's Profile U2U Member Reply With Quote
Cheers recaro!
stu_c
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Location: Westleigh, Greater Manchester
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26th Oct 10 at 08:27   View User's Profile U2U Member Reply With Quote

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]
sand-eel
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26th Oct 10 at 14:52   View User's Profile U2U Member Reply With Quote
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.
Dom
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26th Oct 10 at 14:54   View User's Profile U2U Member Reply With Quote
How come this hasn't been moved to Sports Day?
SnK
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26th Oct 10 at 15:20   View User's Profile U2U Member Reply With Quote
http://www.myprotein.com/uk/pages/goals/muscle-and-size

Really good routine tbh.
A2H GO
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26th Oct 10 at 15:30   View User's Profile U2U Member Reply With Quote
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.
SnK
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Registered: 2nd Mar 09
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26th Oct 10 at 15:34   View User's Profile U2U Member Reply With Quote
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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