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03-05-2006, 08:43 PM
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Please Help!!!  
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04-08-2006, 11:53 AM
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Bowflex Workout routines
Not sure if I am doing this right, so if I am posting to the wrong section, sorry in advance...
I need help coming up with a 5-day routine using a Bowflex Sport. I keep reading what is recommended and not sure how that equates from a Bowflex perspective. Currently, I do 30-45 minutes of cardio M-W-F mornings and five days on hte Bowflex. General workouts all over M-W-F, upper on Tuesday and lower on Thursday. Using the workouts that came with the unit. I am wanting to start breaking down and concentrating on specific muscle groups looking to increase physical fitness and strength, not looking to win any contests... Any help would be greatly appreciated. Direct emails to bradstone@verizon.net would be nice too if this is off-topic. Thanks!
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04-30-2006, 03:10 AM
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is this a good type of workout plan??? or should i change it a bit??? when i workout out i do 3x10 or 3x12 on mostly everyworkout xept the abs...also i go heavier on each set by 5,10, or 15 pounds...if u guys want my full workout plan just tell me cuz i have bout 3 workout plans for variation...since variation is the key to growth...
Mon: abs tues: shoulders and traps wed: *break* thurs: chest and back fri: biceps, forearms, and triceps sat:legs sun: *break*
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06-07-2006, 08:14 PM
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Re sets and reps. Go for more of a variety to hit a full range of muscle fibers per workout. perhaps like this: Exercise 1: 4 x 6-8 (strength) 2 min rest Exercise 2: 3 x 8-10 (hypertrophy) 60 sec rest Exercise 3: 3 x 12-15 (endurance) 30 sec rest Now you have not neglected any muscle fiber each workout!
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http://www.bodybuildingforyou.com/articles-submit/vince-delmonte/build-muscle-gain-weight.html Author: No Nononsense Muscle Building
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06-09-2006, 03:33 AM
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Boost your muscle strength in 8 weeks
http://web.informbank.com/articles/f...e-strength.htm
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06-26-2006, 03:25 PM
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Day 1 - Biceps/Traps/Forearms/Calves
Day 2 - Chest/Abs Day 3 - Legs Day 4 - Deltiods Day 5 - Abs Day 6 - Triceps/Back Day 7 - Abs Wondering if anyone has any critque to my new routine I'll be implimenting. Only thing I know of that concerns me is that I will be doing dead lifts on leg day, and I hear it works deltiods? Is this somthing I need to change up? Thanks for any comments, suggestions. Edit: Maybe I could put rear deltiods on leg day.?
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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06-26-2006, 05:30 PM
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I might re-write it like this: Day 1: Chest, Bi, Abs Day 2: Legs, Calves Day 3: Off Day 4: Shoulders, Abs Day 5: Off Day 6: Back, Tri, Calves Day 7: Off Deadlifts are for your back, legs, traps, forearms...not much rear delt. Keep rear delt on shoulder day. --------------------------------- www.VinceDelMonteFitness.com Author: No Nononsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain
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06-26-2006, 05:38 PM
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I was trying to get a 5 day routine, thanks for the tips thebarbarianway.
__________________
19 yrs 5'6 145lbs Lifts... BB Press 220 x 1 DB Press 86 x 4 BB Military 130 x 1 DB Military 55 x 6 Squat 275 x 4 DL 260 x 1
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08-14-2006, 12:12 AM
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In response to ADVANCED LIFTERS - the Dc training principle - I just had a few questions.
Firstly, I am a 6 foot, thin female (with some body fat) looking to gain some lean muscle mainly to add curves. I was wondering if this type of training is suitable for women (i'm sure it's fine) but more importantly I wondered what to do in case of a homelifter with no assistance. I can't afford gym membership or personal trainer and only have dumbbells, a barbell, bench. Also, what type of cardio how often for how long would you add to this program if any? I know that it is probably in the nutrition section but what would be a good meal plan (per day) to follow on this plan. I try to get in a portion of protein (about 20grams per meal) and a complex carb every meal as well as heaps of vegies. Is this fine. And what would constitute a portion size of carb? Sorry if this is a lot of questions but i want to get it right this time....thanks in advance
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09-13-2006, 03:21 PM
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Day 1: Chest, Shoulders, Triceps
Bench press (8 reps x 3 sets) Incline Dumbbell Press (8 reps x 3 sets) Military Press Lateral Raises Dips (as many as possible) Tricep Extensions Day 2: Legs, abs Squats (7 reps x 3 sets) Leg Presses (8 reps x 3 sets) Hamstring Curls (10 reps x 3 sets) Stiff leg deadlifts (10 reps x 3 sets) Calf Raises (12 reps x 3 sets) Crunches (20 x 3 sets) (add weight if 20 is easy) V-Sit ups (as many as possible x 3 sets) Day 3: Back, Biceps, Forearms Lat pull downs (8 reps x 3 sets) Barbell Rows (8 reps x 3 sets) Deadlifts (8 reps x 3 sets) Dumbbell Shrugs (hold at the top for 2 seconds) Barbell Curls (8 reps x 3 sets) Dumbbell Curls (8 reps x 3 sets) Wrist Curls (12 resp x 3 sets) Quote:
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11-11-2006, 02:05 PM
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Day 1: (Chest and Triceps)
Bench Press Decline Bench Lying Triceps Extension ALT: Standing Triceps Ext: OR: Triceps Kickback Day 2: Rest or Cardio Day 3: (Back, Biceps, and Neck) Deadlifts Bent Over Rows Curl or Prone Incline Curl Self Resistance Neck Day 4 Rest or Cardio Day 5: (Shoulders) Military Press Rear Delt Row Side Lat Raise Cuban Rotation L-Laterals Day 6: (Legs, and indirect abs) Squats Pullovers SLDL Calf Raise Day 7: Rest or Cardio
__________________
6'-2" 183 lbs
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11-15-2006, 03:54 PM
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Monday:
Squat 5x5 SLDL 2x10 Standing calf raises 2x12 Bicep curls 2x6-8 Wednesday Bench Press 1x10 Bench Press 1x10 SUPERSETTED WITH FLYS 1x12 Close grip bench press 2x12 Dips 1x8 Friday: Deadlift 2x8-10 Bent over rows 1x10-12 Military press 2x10 Rear delt flys 1x10 Thoughts?
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11-20-2006, 03:33 PM
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Well, I set up this new program, which is very similar to what someone may have posted in a post, because I took it from here and revised it a little bit.
I have each muscle group I'm hitting, along with the sets. Sets of 3 Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Day 1 chest shoulders triceps back lats Day 2 biceps forearms calves hams quads Day 3 chest shoulders triceps back lats (sat+sun off) Day 4 biceps forearms calves hams quads Day 5 chest shoulders triceps back lats Day 6 biceps forearms calves hams quads (sat+sun off) However, one of my football coaches developed a weight lifting plan for the team, and I'm stuck with which one I should choose. The problem with the school plan is that they only lift on days we have school, even with days off of school we dont lift. Any Suggestions??
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12-05-2006, 06:55 AM
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Started Body for Life Program yesterday (12 weeks)
If you are looking to get cut, this is the routine for you. It keeps your heart rate up and helps build muscle.
I am going to keep my log here for myself and others to view if they are looking for a different routine to do. My sets work like this: 12-10-8-6-12-12 The first five are one exercise, with a superset of another exercise. You have 1 minutes rest between each set except after the fifth set, you go straight to the sixth with no rest. You have a two minute rest between body parts. Monday Upper Body Day Chest Bench Press 135 x 12 185 x 10 205 x 8 225 x 6 135 x 12 Incline Bench Press (Superset) 135 x 12 Back Lat Pulldowns 120 x 12 135 x 10 150 x 8 165 x 6 135 x 12 12 Wide grip pullups (Superset) Shoulders Smith Machine Military Press 105 x 12 115 x 10 125 x 8 135 x 6 115 x 12 Upright rows (Superset) 85 x 12 Biceps Alternating Dumbbells Curls 25 x 12 30 x 10 35 x 8 40 x 6 30 x 12 Standing Barbell Curl (Superset) 65 x 12 Triceps Skullcrushers 65 x 12 75 x 10 85 x 8 85 x 6 65 x 12 Tricep Pushdowns (Superset) 65 x 12 I have done this 12 week system before and you always need to make sure you eat enough before you do this workout. I can assure you that if you "correctly" perform this workout on an empty stomach, you stand a good chance of yacking. The thing is that if you take your time and not go buy the clock, you will be in the gym for two hours. The point is to run through this is as fast as you can. (hence the 1 minute rests). It took me an hour today. I was pretty worn out after my first day. You get used to it though. (technically its supposed to take 46 minutes) Today is 20 minutes of HIIT. More to come. Tuesday Cardio 20 minutes of Intervals on the Arc Trainer (Level 10) Core Workout Pilates/Callenetics type holds 3 sets x 30 secs Planks 2 sets x 30 secs Side Planks 1 set each x 30 secs Supermans on BOSU 2 sets x 30 secs Cobra 1 set x 30 secs Back Extensions 2 sets x 15 reps Wednesday Lower Body Day Quads Leg Press 320 x 12 410 x 10 500 x 8 590 x 6 320 x 12 Squats (Superset) 135 x 12 Hamstrings Straight Leg Deadlifts 135 x 12 145 x 10 155 x 8 165 x 6 135 x 12 Dumbell Lunges (Superset) 25(2) x 12 Calves Smith Machine One Leg Calf Raises 85 x 12 105 x 10 115 x 8 135 x 6 115 x 12 Seated Calf Raises (Superset) 90 x 12 More to come this weekend. Thursday My legs were hurt up from doing deadlifts I think. I took the day off. Friday Upper Body Day Chest DB Bench Press 60 x 12 70 x 10 80 x 8 90 x 6 65 x 12 DB Flys (Superset) 40 x 12 Back T-bar Rows 80 x 12 90 x 10 100 x 8 110 x 6 85 x 12 12 Chin-ups (Superset) Shoulders DB Arnold Press 30 x 12 35 x 10 40 x 8 45 x 6 30 x 12 Front Raises (Superset) 25 x 12 Biceps DB Hammer Curls 35 x 12 40 x 10 45 x 8 50 x 6 35 x 12 Standing Barbell Curl (Superset) 65 x 12 Triceps Rope Extensions 60 x 12 80 x 10 90 x 8 100 x 6 70 x 12 One Arm Cable Extensions (Superset) 20 x 12 Its Monday, I am feeling good. This following is my week planned ahead. Monday - Lower body Tuesday - Cardio Wednesday - Upper body Thursday - Cardio Friday - Lower body Saturday - Cardio I am getting a camera for xmas which is a couple weeks off. I will be posting some pics to show progress as soon as I can. I wished I had a camera now so I could have taken some before pics. I will be sure have pics for middle of the training cycle and then have pics after the training cycle is finished. Last edited by hutru01; 12-11-2006 at 07:03 AM.
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12-05-2006, 07:09 AM
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(by the way, this is constructive, not meant to question your intelligence)
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01-16-2007, 02:48 PM
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Does This Workout Routine work?
Mon - Chest & Biceps (1 Hour)
Tues - Cardiovascular (30 Mins) & Abs (15 Mins) Wed - Legs (45 Mins) Thur - Back & Triceps (1 Hour) Fri - Rest Sat - Shoulders (30 Mins), Cardio (30 Mins) & Abs (15 Mins) Sun - Rest I am trying just to get cut for right now and then build more muscle mass eventually. I am 6' 1" at 180 lbs with about 7.5% body fat and I am still not seeing alot of definition well not as much as I would want especially in my abs and chest, my arms are coming along.
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