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Author Topic: Working Out  (Read 1184 times)

Offline SER
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Working Out
« Reply #15 on: August 27, 2003, 07:32:36 PM »
That website you gave omen was great. :D

Offline Black Samurai
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Working Out
« Reply #16 on: August 28, 2003, 02:09:22 PM »
The plan that I\'m doing:
Started 3 weeks ago. Hurt like a BITCH when I first started. Now it just hurts like a bitch.

Monday:
Bench Press 4X10
Incline Bench 3X10
Decline Bench 3X10
Dumbbell Flies 3X10
French Press 3X10
Skull Crushers 3X10
Dips 3X10
Crunchs 4X15
Oblique Crunchs 3X12
V-Crunchs 4X15

Wednesday:
EZ bar curl 3X10
Hammer curls 3X10
Preacher curls 3X10
Concentration curls 3X10
Lat Pull Downs 3X10
One arm Row 4X10
Reverse dumbell flies 3X10
Full body crunchs 4X15
Oblique V-up 3X10 (Not sure I\'m doing these right)
Reverse crunchs 4X15

Friday:
Leg Extensions 3X10
Lying Leg Curls 3X10
Standing calf raises 3X12
Lunges 3X10
Squats 4X10
Upright Row 3X10
Military Press 3X10
Lateral Raises 3X12
Dumb bell shrugs 3X10
Weighted crunchs 4X15
Alternate bicycle 2X25
Hanging leg raises 4X15

I got this off of some website a couple of months ago and I waited a long time to start. Any suggestions on how to improve/correct it?
[SIZE=\"4\"][COLOR=\"Red\"]I\'m sorry, That\'s not a hair question.[/COLOR][/SIZE]

Offline theomen
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Working Out
« Reply #17 on: August 28, 2003, 02:36:38 PM »
Seems a bit heavy on the bi training and light on the upper back.  The bi\'s are a small muscle group and basically 3 sets of isolated bi work is more than enough.  Especially because the old saying "the best bicep workout is a good back workout" is very true.

Start off with a strong back workout that uses at least 3 of these exercises;
Lat pull down/chin
DB pullover (my fav, as it has helped my lats alot)
Tbar/bent over row
DB row
Shrugs

For myself I would go with Lat pulldown, DB pullover and shrugs.  Then after you finish those, go for the isolation on the bi\'s.  I\'d go with straight bar curl (EZ bar is just that, easy.  By turning your hands in(pronated), it takes the stress off the biceps brachi and uses the brachialis to help, meaning that the biceps brachi gets less work) Incline alternating db curls and preacher curls with the EZ bar (this will give the brachialis all the work it needs, and the first 2 exercises will be your real mass builders)

Everything else looks good, except I\'d put squats first on your leg workout as it\'s a compound movement and you always want those as your first exercises, because they\'re your best mass builders.
« Last Edit: August 28, 2003, 02:39:42 PM by theomen »

Offline Black Samurai
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« Reply #18 on: August 28, 2003, 04:40:44 PM »
So what should I take out and what do I replace it with?

Sorry to sound like a retard but my parents are siblings.
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Offline (e)
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« Reply #19 on: August 28, 2003, 05:57:59 PM »
^

WTF?
Think for yourself. Question authority.

Offline theomen
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« Reply #20 on: August 28, 2003, 06:06:08 PM »
Monday:
Bench Press 4X10
Incline Bench 3X10
Decline Bench 3X10
Dumbbell Flies 3X10
French Press 3X10
Skull Crushers 3X10
Dips 3X10
Crunchs 4X15
Oblique Crunchs 3X12
V-Crunchs 4X15

Wednesday:
Lat Pull Downs 3X10
DB pullover 3x10
Shrugs 3x10
straight bar curl 3X10
Alt DB curls 3X10
Preacher curls 3X10
Full body crunchs 4X15
Oblique V-up 3X10 (Not sure I\'m doing these right)
Reverse crunchs 4X15

Friday:
Squats 4X10
Leg Extensions 3X10
Lying Leg Curls 3X10
Standing calf raises 3X12
Lunges 3X10
Upright Row 3X10
Military Press 3X10
Lateral Raises 3X12
Weighted crunchs 4X15
Alternate bicycle 2X25
Hanging leg raises 4X15


Some day, you may want to take the shoulder exercises out of the leg day and give them their own day.

Offline SwifDi
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« Reply #21 on: August 28, 2003, 08:18:22 PM »
Just got back from the gym and really pulled my hammy doing some leg curls... Hurts like a knife in the arse.

Offline Black Samurai
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« Reply #22 on: August 28, 2003, 08:19:53 PM »
Quote
Originally posted by Spudz
WTF?
lol

Thanks for the info Omen.
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Offline theomen
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« Reply #23 on: August 28, 2003, 08:43:07 PM »
I hit my legs pretty hard today, quads in the morning and biceps femuralis (hammy\'s) in the evening.  I may not get out of bed tomorrow, I\'m already a little stiff, so I should be paralyzed by morning.  The good news is that my coaching class was cancelled tomorrow, so I don\'t have to go to college tomorrow, bad news is that I still have to go to the gym.

 

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