I’m just starting this(lifting weights), and my workout partner and I just kind of threw a workout plan together based on what I knew and what he remembered from a trainer he had at one point. We have three workouts we do, and we like to hit the gym at least five days a week.
Day One: “Chest and Tri day.”
3x10 Flat Bench
3x10 Incline OR Decline Bench
3x15 Tricep pulldowns with the double rope.
3x15 Weighted Bench (Arms behind, not at sides)Dips
Day Two: “Back and Bi day.” (and neck and forearm)
3x15 Chinups (I’m a fatbody doing assisted chinups)
3x20 Shrugs each set followed immediately by
3x-- Mountain Climber Hangs. (You hang at the bottom of a pull-up position, and hang on until failure.)
3xMany Curls. (We start with a bar with whatever weight we are doing but with plates that are smaller than ordinary. (As in two tens and a five on each side instead of one 25) We then do 8-10 reps, take off a plate and without resting do more curls with the now lighter bar. Repeat until the last set is just the bar. We are using three tens on each side atm.)
3x30s hex head dumbbell holds.
Day Three: Legs and Abs
3x50 weighted incline situps.
5x5 Deadlifts
3x25 Calf press
3x10 Hamstring curls.
3x15 Hip sled. (Trying to go to squats, but are having form difficulty)
In addition to this I do 1 hour of cardio a night. (Separated from the workout by at least a full hour and a decent meal.)He does baseball practice on some days before we go. I’m currently cutting if that matters. This is intended to be a strength building workout more than anything.
How does it look?
P.S. I’d like to know when I could throw some pushups in because I need to get from my dismal 25 max to something like 60. the problem with the split is that it is always the day before, the day after, or the day of my chest workout. So it never feels like a good time to do it. When is best?
Personally I would highly recommend the “How to Design and Damn Good Program” part 1 and 2 articles written by Christian Thibaudeau as they talk you through all aspects of program design from goal setting all the way through to exercise order. In addition, I would suggest reading some of the articles by Eric Cressey and Mike Robertson regarding balance in your training programs (such as “Shoulder Savers” and “Push-ups, Face Pulls and Shrugs”). Incorporating some of these exercises into your program takes very little time and effort but may save you much pain/time off in the long run.
After reading your other post, you appear to have a number of goals that lean towards endurance rather than brute strength. Assuming your goals are still the same, simply losing fat would get you closer to reaching all but one of these goals (losing fat would help you with increasing your pullups, running 10k in less time and increasing your push-ups).
To minimize risk of injury, I think the following sequence revisions might be advisable for session #3:
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Do the hip sled or squats before doing weighted situps and deadlifts.
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Do the deadlifts before the weighted situps. But I’m not 100% sure on this one; maybe whichever one fatigues the lower torso more should be done later.
Of course, different people have different levels of vulnerability to injury. Some people are apparently indestructible, like a certain famous deadlifts-video guy.
Colin: Thanks. As far as the goals go, I’m shifting the focus for awhile because I know I will be in trouble if I look a lot stronger than I am. I’m pathetically weak in some regards and want to fix that. Weight is going, I’m about a pound from being in the teens for the first time in five or so years.
Neal: Thanks.
[quote]NealRaymond2 wrote:
To minimize risk of injury, I think the following sequence revisions might be advisable for session #3:
-
Do the hip sled or squats before doing weighted situps and deadlifts.
-
Do the deadlifts before the weighted situps. But I’m not 100% sure on this one; maybe whichever one fatigues the lower torso more should be done later.
Of course, different people have different levels of vulnerability to injury. Some people are apparently indestructible, like a certain famous deadlifts-video guy.[/quote]
big scary movements come first.