give an example of one of your workouts - DFWstangs Forums
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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 .


barbell bench press , 3 sets of 12 reps

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


deadlift , using hammerpress machine 3 sets of 12

same as above


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.
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post #2 of 2 (permalink) Old 01-16-2003, 08:04 AM
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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.
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