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post #1 of 3 (permalink) Old 03-22-2004, 03:24 PM Thread Starter
Lifer
 
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Join Date: Oct 2002
Location: Arlington
Posts: 2,298
How's my workout?

I have been working out off and on for about 1.5 years now. I am trying to settle into a routine. This is my basic schedule, although I often miss days I know that my leg workout is weak, but I just started legs about 2 weeks ago.

Day 1: Chest
Day 2: Shoulders and Tri's
Day 3: Back and Bi's
Day 4: Legs
Day 5: Cardio
Day 6: Chest (and so on)

Day 1: (The weight gives you an idea of my warm-up/burnouts w/ a 350lb max)
Flat bench 1x10 (135lbs) then 1x5 (225lbs) for warmups. Then 3x8 (275lbs). Burnout 1x10-8 (225lbs) and 1xburnout (135lbs)
Incline Dumbells 3x8 (75lbs/arm)
Decline Dumbells 3x8 (80lbs/arm)
Wide Bench Hammer 3x8 (270lbs)... I skip this about 1/2 the time
Cable flies high 3x8 (80lbs/arm)
Cable flies low 3x8 (65lbs/arm)

Day 2:
Military press machine 3x8 (150lbs)
[b]Side raise machine 3x8 (130lbs)

Tricept pushdown machine 3x8 (135lbs)
Cable flat-bar pushdowns 3x8 (135lbs)


Day 3:
Hammer strength rows 3x8 (225lbs)
Behind head pulldowns 3x8 (190lbs)
Hammer Strength palms-in pulldowns 3x8 (230lbs)
Hammer Strength palms-out pulldowns 3x8 (260lbs)

Preacher seat 1x8 (100lbs) w/ both arms, 2x8 (50lbs) each arm, 1x8 (100lbs) w/ both arms
Cable flat-bar curls 3x8 (135lbs)
Dumbell Curls on inside of knee 3x8 (25lbs)

Day 4:
Squats 1x8 (135lbs) then 3x8 (245lbs)
Leg Extensions 3x8 (150lbs)
Leg Curls 3x8 (150lbs)
Calf raises 3x8 (270lbs)

So far the chest workout has shown great results, but I have worked it the hardest too. Anyone have any recommendations?

Thanks for your help.
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post #2 of 3 (permalink) Old 03-22-2004, 03:38 PM
 
Join Date: Mar 2004
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Nice workout but i have one piece of advice. One of the worst things to do is settle into the same routine. Keep mixing everything up. Good luck bud....
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post #3 of 3 (permalink) Old 03-22-2004, 08:53 PM Thread Starter
Lifer
 
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Location: Arlington
Posts: 2,298
Quote:
Originally posted by hApPYwHenIMsTrOKed
Nice workout but i have one piece of advice. One of the worst things to do is settle into the same routine. Keep mixing everything up. Good luck bud....
Thanks. I do try to vary it occasionally, (more reps/less weight). Mostly I just end up slacking off for a couple of weeks and then returning
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