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06-26-2006, 04:25 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.?
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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, 06:30 PM
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Quote:
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, 06:38 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, 01:12 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, 04:21 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, 03:05 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
__________________
http://www.homefitness101.com/forum/
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11-15-2006, 04:54 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, 04:33 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, 07:55 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 08:03 AM.
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12-05-2006, 08:09 AM
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Quote:
(by the way, this is constructive, not meant to question your intelligence)
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01-16-2007, 03:48 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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01-17-2007, 02:06 PM
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Here's mine.....it's posted on nearly every other thread, why not this one
 Mon – Shoulders/abs/forearms DB military presses 6x3 Lateral raises 8x3 Upright row 6x3 Weighted Crunches 10x3 Weighted leg raises 10x3 Forearm work (wrist curls, grips..whatever) Tues – Legs Squats 6x4 45º leg press 6x3 Romainian deadlifts 6x3 Leg curl 8x3 Calves Wed – off Thurs – Chest/tris/abs Flat bench 6x3 Incline DB press 6x3 Close grip bench 6x3 Weighted Dips 6x3 Overhead cable extensions 8x3 Cable crunches 10x3 Weighted leg raises 10x3 Fri – Back/biceps/calves Pullups 3 sets to failure Deadlift 6x3 Face pulls 6x3 Bent over DB row 6x3 Cable curls or BB curls 6x3 DB hammer curls 6x3 Calves
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01-17-2007, 02:25 PM
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Help with my workout
Rather new to this forum, but have a few things I'd like to poll the readers and very humbly request some constructive criticism and suggestions. My GOAL is to find a comfortable workout I can maintain for the next few years without being completely burnt out and having tendon and joint pain. (35 years old) so any suggestions in different exercises that have worked for people would be greatly appreciated.
I've been lifting off and on for about.. 8 years? I'm about 6' 4" and 250lbs right now. Regrettably I've accepted a stagnant job and lifestyle for the last two years of being separated from my family so, beyond some strength, I'm starting over at this point. Usually I'm around 230lbs when I'm going to the gym religiously but my goal has always been to stay around a fit-but-comfortable 260lbs. This workout seems to work for me, but i"m sure I could be much bigger. But time investment is a genuine problem for me with 4 kids. Right now my workout is pretty much the cookie-cutter 1 hour workout each day. first day: Chest/Tris/Calves Flat bench Incline Flyes Lateral pull downs (cable) 2 handed Dips Tricep extension machine Seated Calf raises Standing calf raises Situps Next day: Back/bis/quads Standing Barbell curls: Pull ups standing or seated Dumbbell curls Lat machine or bent-over weight rows concentration curls or cable curls (burnout) extension/flexor machine Leg press machine Squats if possible (bursitis) Situps Third day Cardio Let the games begin!
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01-18-2007, 07:52 AM
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Here is what I have been using recently, I stole it from Mens Health and I have seen pretty good progress with it. I am using it for muscle maintenance and some strength gains, my goal is not to build muscle as I am cutting right now and its working out pretty well.
Monday: 4 sets of 5 reps, rest 90 seconds between sets, except abs...I just do whatever. Deadlifts - perform all sets back to back Alternate sets of the following: Incline DB bench Cable Rows Alternate sets of the following: wide grip Lat pulldowns abs Wednesday: 2 sets of 15 reps, rest 30 seconds between sets, except abs....I just do whatever Same exact routine as monday Friday: 3 sets of 10 reps, rest 60 seconds between sets, except abs...I just do whatever Tuesday/Thursday/Saturday/Sunday: Cardio days - 30 or 35 minutes of mostly hiit style cardio.
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01-18-2007, 07:55 AM
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Why do you "just do whatever" for your abs? A strong core is very important and without that you will never have a big squat or deadlift. Maybe that isn't your goal - not sure.
Also - where is the leg work in this routine? TBH - that routine is pretty terrible. I would expect it to come from a mag.
__________________
When asked about his experience Obama said "But I slept at a Holiday Inn Express last night."
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01-18-2007, 08:16 AM
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Quote:
As for the leg work....that was my thought exactly when I saw this routine. I actually don't bother much with legs because I had ACL surgery back in high school, and have not been able to do much weight since then...but I occasionally work in leg presses and/or some light squats, hamstring curls, and calf raises. Also, as of late, I sprained my ankle and don't quite have full mobility on it yet...so I don't want to get under too heavy of weight and worsen my ankle.
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01-18-2007, 08:26 AM
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Ok, I see. You should treat your abs like any other muscle - they need to be trained with heavy weight.
You would probably get better results from a better routine, but that is up to you. Training legs is extremely important for overall body development - don't use a knee issue as an excuse. If that was over a year ago, you should have no issues now.
__________________
When asked about his experience Obama said "But I slept at a Holiday Inn Express last night."
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