Check Out My Workout!

Training Bodybuilding
1

Monday:

  1. 1/2 Mile warmup slow jog
  2. Stretching
    3.LOWER BODY WORKOUT (endurance 8-12 reps)
    -20 rep squats (2x20 reps??)
    -Stiff leg deadlifts (2x15 reps)
    -Lunges (3x10 reps?)
  3. 1-3 mile run

Tuesday:

  1. 1/2 Mile warmup slow jog
  2. stretching
    3.UPPER BODY WORKOUT (endurance 8-12 reps)
    -Speed Bench Press (3x10 reps)
    -bent over rows (3X10 REPS)
    -pullovers (2x20 reps)
    -military press (3x12 reps)
    -Chin-ups (3xmax reps)
  3. 1-3 mile run

Wednesday:

  1. 1/2 Mile warmup slow jog
  2. stretching
    3.LOWER BODY WORKOUT (power 2-6 reps)
    -Full Squats (5x2-5 reps
    -Conventional Deadlifts (5x2-3 reps)
    -Cleans (3x2-4 reps)
  3. 1-3 mile run

Thursday:

  1. 1/2 Mile warmup slow jog

  2. stretching

  3. UPPER BODY WORKOUT (power 2-6 reps)
    -Bench Press (5x2-6 reps)
    -Pendley Rows (5x3-6 reps)
    -Push Press (5x 3-6 reps)
    -Weighted Pullups (3x 5 reps)

  4. 1-3 mile run

  5. should I do endurance work in the beginning of the week? or the end? I figure i will do power second so it doesnt make me very tired for the endurance work later on.

  6. with the 20 rep squat program do you do them all the way to the ground?

  7. How many sets of the 20 rep squat thing do i do? just one set?

  8. are my sets/reps good? my goals are to get strong and good at wrestling and just in shape. I weigh 177 right now and gettin kind of chunky but im strong, so i mite wanna loose 7lb or 10 or something.

  9. how do my exercise selections looks for the endurance days?

2

Dude… it’s a shit workout.

Is your goal endurance? Then why are you doing 8-12 reps. This the hypertrophy range. Endurance is at least 15reps+.

  1. The end. But why is endurance so important?

  2. As low as you can go baby. As low as you can go.

  3. Yeah, just 1 should be enough. If you’re doing them with your legitimate 10RM that is. Why are you doing them again?

  4. No not really. They’re all over the place. WTF?

  5. Ahh c’mon. I’ve already given my opinion.

But I’ll give it again. Basically if you want to be slower and weaker, do endurance work.

If not, then don’t.

What is your goal anyway?

3

Sxio - I agree.