give an example of one of your workouts - DFWstangs Forums
 
LinkBack Thread Tools Display Modes
post #1 of 2 (permalink) Old 01-14-2003, 08:00 PM Thread Starter
 
Join Date: Jan 2003
Posts: 44
give an example of one of your workouts

what muscle group and movements would you use in one of your workouts ??

i,m just heading back after a 3 mth layoff so one of my works is ..

start off with stretching all major muscles EG . chest , shoulders , hamstrings , etc.

then i start off with abs ,

side crunchs -on a ab machine

hyperextensions - using one of those air powered machines

kneeups - either sitting on bench or hanging from bar.

i all ways do 2 quick warmup sets before each movement .

chest

barbell bench press , 3 sets of 12 reps

i add 25lbs each set EG. 1st set 135 2nd 185 3rd 210

legs

deadlift , using hammerpress machine 3 sets of 12

same as above

back

lat pulldown ( front) , using machine 3 sets of 12


this may not be much of a routine , but it,s a good program to help you return your strength .

i train 3 days a week mon,wed,fri .and train each muscle group 1 to 2 times depending on the exercise .

i,ll do this for 4 to 6 weeks , once the body is back normal , ill add more sets and another routine for each muscle group.
75vega is offline  
Sponsored Links
Advertisement
 
post #2 of 2 (permalink) Old 01-16-2003, 08:04 AM
Worship me
 
AL P's Avatar
 
Join Date: Mar 2000
Posts: 34,345
Bench Workout - Heavy day

Flat bench
135lbs.X12 reps. (warm up)
185 X 8 (warm up)
235 X 8
245 X 8
255 x 6
265 to failure

Close grip flat bench
155 X 8
165 X 8
185 X 6

Incline Bench (i'm weak on this one)
155 X 10
185 X 8
195 X8
205 X 6
215 to failure

Decline Smith Machine
225 X 12
245 X 10
265 X 8
285 X 6

Dumbbell fly
35 X 10
35 X 10
40 X 8
40 X 8

Then i finish up with some tricep work.
AL P is offline  
Sponsored Links
Advertisement
 
Reply

Bookmarks

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the DFWstangs Forums forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in










Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome