Hey guys, check out this work out template my weight lifting teacher made for myself. I asked for something to cater to athleticism and body building. What are your thoughts ?
(I will be warming up with DeFanco agile 8)
Monday: day 1
Tuesday: plyo metics and agility
Wednesday: rest
Thursday: day 2
Friday: cardio
Saturday: day 3
Sunday: light cardio
Here’s the set up.
Weight Training Program
Focus on form NOT the weight
(get adequate rest between sets, donâ??t go to â??failure" and sacrifice form)
Day 1 (legs and core)
Primary Lifts
Back squat 10-8-8-6
Over Head Snatch Squat (quickly) 5-5-5-5
Power Clean and front squat 5-5-5-5
Secondary Lifts
Stiff leg dead lifts 10-10-10
Ab circut
Leg extensions 10-10-10
Knee raises 20-20-20
Day 2 (Chest)
Primary Lifts
Bench Press 10-8-8-6
Power Clean and Press 5-5-5-5
High Pulls 10-8-8-6
Secondary Lifts
Incline Press 10-8-8-6
Push downs 15-15-12-12
Lateral Raises 10-10-10
Dips 10-10-10
Flys 12-10-10
Day 3 (Back)
Primary Lifts
Dead Lifts 10-10-8-8
Rowe Variation 10-10-8-8
Rack Pulls 10-10-8-8
Secondary Lifts
Barbell Curl 10-10-10-10
Face Pulls 10-10-10
Concentration Curl 10-10-10
Lat Pull Downs 10-10-8-8
Farmer Walk to fatigue and form breaks
I’d be very impressed if you could find the energy and motivation to grind through that many exercises.
Then I’d be unimpressed you bothered to do 8 exercises on back day when 4 or 5 would easily do it.
Give it a go if you like but two to three primary exercises followed by 2-3 secondary exercises would be typical and reasonable. Cut the shit.
[quote]jake_richardson wrote:
I asked for something to cater to athleticism and body building. What are your thoughts ?
[/quote]
Isn’t that called strength?
How experienced of a lifter are you?
You are all over the place. Stop program hopping and making new threads and get into the gym and fucking lift. Its not that complicated.
[quote]usmccds423 wrote:
How experienced of a lifter are you?[/quote]
16 years old, at least four different “how should I train” threads in the last two weeks.
[quote]GrizzlyBerg wrote:
You are all over the place. Stop program hopping and making new threads and get into the gym and fucking lift. Its not that complicated. [/quote]
This. A thousand times, this.
Jake, you’re probably going to be pissed, but I have to repeat what I’ve told you at least twice before:
Dude, you are way, way overthinking things.
You’re doing exactly what a 16-year old should not be doing. You’re asking a ton of questions (which is fine enough), but I really feel like you’re waiting to have all the answer before you really start.
You have like 7 or 8 new threads in the last two weeks and they’re all asking about training or nutrition. You’ve gotten a bunch of good advice already. You need to put your head down and just go for the next 16 weeks.
You don’t need to know about joker sets, training for “mass”, dirty vs clean foods, or whatever else. You need to stick with the basics - Lifting 3-5 days a week, for the next 16 uninterrupted weeks, and eating 3 good meals a day 7 days a week, no excuses.
Also, now you’ve kinda painted yourself into a corner by asking your teacher for training advice. You’re stuck either following it (though I disagree with a few things he included) or you ignore his advice and hope he never notices that you did.
[quote]Chris Colucci wrote:
[quote]usmccds423 wrote:
How experienced of a lifter are you?[/quote]
16 years old, at least four different “how should I train” threads in the last two weeks.
[quote]GrizzlyBerg wrote:
You are all over the place. Stop program hopping and making new threads and get into the gym and fucking lift. Its not that complicated. [/quote]
This. A thousand times, this.
Jake, you’re probably going to be pissed, but I have to repeat what I’ve told you at least twice before:
Dude, you are way, way overthinking things.
You’re doing exactly what a 16-year old should not be doing. You’re asking a ton of questions (which is fine enough), but I really feel like you’re waiting to have all the answer before you really start.
You have like 7 or 8 new threads in the last two weeks and they’re all asking about training or nutrition. You’ve gotten a bunch of good advice already. You need to put your head down and just go for the next 16 weeks.
You don’t need to know about joker sets, training for “mass”, dirty vs clean foods, or whatever else. You need to stick with the basics - Lifting 3-5 days a week, for the next 16 uninterrupted weeks, and eating 3 good meals a day 7 days a week, no excuses.
Also, now you’ve kinda painted yourself into a corner by asking your teacher for training advice. You’re stuck either following it (though I disagree with a few things he included) or you ignore his advice and hope he never notices that you did.[/quote]
All of this. Don’t be like me and waste 10 years of your training life by over analyzing everything.