need a MON-FRI Workout plan.. - DFWstangs Forums
 
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post #1 of 13 (permalink) Old 01-21-2008, 11:05 AM Thread Starter
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need a MON-FRI Workout plan..

I have cardio covered...

I'll be in the gym Mon-Fri and am looking for advice on what muscle groups to work on which day.

Thanks,
Brien
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post #2 of 13 (permalink) Old 01-21-2008, 07:50 PM
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i do chest and tri's on monday, back, shoulders and biceps on tuesday, legs on wednesday, chest and tri's again on thursday, and if i make it in on friday i usually just kinda catch up on anything i feel i didnt work hard enough during the week usually touch up on biceps, work on traps, and a few different workouts i dont do during the first 4 days. and i always do abs everyday just different variations, and run also.......just make sure you put variation in your workout routine so your muscles dont get used to the same thing......and be sure to supplement well and make sure ur protein intake is good. works great for me been doing it for over a year

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post #3 of 13 (permalink) Old 01-21-2008, 10:07 PM
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Heres one for you...


M- Legs/abs
T- Chest/Shoulders
W- Back/Arms
T- Legs/Abs
F- Chest/Shoulders

M- Back/Arms
T- Legs/abs
W-Chest/Shoulders
T- Back/Arms
F- Legs/abs

see how it forms a little rotation. 2 groups will get worked out twice a week while one gets more of a rest.

Get in 4 different excersises on each. at least 3 sets of 6-12. Excersises, sets and reps will depend on your goals....

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post #4 of 13 (permalink) Old 01-21-2008, 10:16 PM
 
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m-chest-triceps
t-back-biceps
w-shoulders-forearms
t-calves-and hit the squats
f- rest
u can hit abs everyday or every other day just make sure u do them last. thw reason i picked this order is cause when u work ur chest it warms ur triceps up same for back and biceps shoulders and forarems not so much but u should see good results
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post #5 of 13 (permalink) Old 01-21-2008, 11:05 PM Thread Starter
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thanks guys..

grayhorse i'm gonna try yours since you compete, no offense guys! i did some cardio on the eliptical earlier and i already know i'm gonna feel it tomorrow.

someone above mentioned shakes. are they really needed? have a protein shake after workout?
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post #6 of 13 (permalink) Old 01-22-2008, 11:58 PM
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your diet is half of the equation

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post #7 of 13 (permalink) Old 01-23-2008, 12:32 AM
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Quote:
Originally Posted by $leepyLx
your diet is half of the equation
Considering he didn't post his goals, I disagree.

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post #8 of 13 (permalink) Old 01-24-2008, 01:06 AM
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I have seen skidmark in person...

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post #9 of 13 (permalink) Old 01-24-2008, 01:08 AM
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Quote:
Originally Posted by ThreeFingerPete
Considering he didn't post his goals, I disagree.

please explain. im not a nutritionist nor a body builder. If you dont direct what you eat towards what you are looking to do then you are working against yourself. by diet i didnt mean "diet." i meant food that is consumed

-tyler

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post #10 of 13 (permalink) Old 01-24-2008, 02:21 AM
Lifer
 
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If you're just looking to get in better shape, then you can certainly do that without any real diet change. If you're looking to lose fat or gain a lot of muscle, then a change in diet might be called for. Considering he didn't mention what he wanted to do besides work out, telling him to adjust his diet could be one more step that pushes a beginner towards failure and reverting back to lethargy.

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post #11 of 13 (permalink) Old 01-24-2008, 08:01 AM Thread Starter
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Quote:
Originally Posted by $leepyLx
I have seen skidmark in person...
Who are you?
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post #12 of 13 (permalink) Old 01-24-2008, 08:10 AM
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Who are you?
Looks like you have a stalker as well, Brien.

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post #13 of 13 (permalink) Old 01-24-2008, 06:16 PM
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i bought the phantom boost gauge from you.

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