I am interested in tweaking work out. I am looking to reduce fat, add tone and increase general fitness.
I worked out heavily for 2-3 years. I worked to add bulk and increase muscle mass. Life got in the way and I stopped for 10 years. I’ve had a physical and got the go ahead from Doc. Bulk and mass are not as important to me now.
I work out 6 days/week Chest Shoulder and Back one day. Arms and Legs on alternating days. One day off.
This is progression from where I started to where I’m at now.
C,S & B =1 set of 20 of: Bench, incline bench, military, upright rows, bent over db rows.
A&L = 1 set of 20 of: Leg extensions, leg curls, BB curls. DB Tri presses
One week of 20 then 15 then 12. Increasing weight with each decrease in reps.
After 3 weeks I added 2 sets. Same exercises. Same trend with weight and reps.
When this cycle completed, I changed exercises. I tried to isolate left and right sides by using DB’s.
C,S & B = 2 sets. DB Bench, DB incline bench, butterflies flat and incline, lying DB rows, UR DB rows, front plate raises (2hands), lying DB raises. I also added seated dips.
A & L = 2 sets (using one leg) of leg extensions & curls. 2 sets of Squats after curls and extensions. DB curls, DB tri presses. Finished doing 1 set of 7’s BB curls and 1 set of close grip bench 7’s
When this cycle completed I moved to present workout. 3 sets 15, 12, 10
Same trend with weight and reps. I put the upperbody portion into a circuit.
C, S & B = 3 sets: Bench, incline bench, pullovers, one arm BB rows, extended arm BB raises, bent over DB flyes, military press.
A & L = 3 sets (using one leg) of leg extensions & curls. 3 sets of lunges after curls and extensions. 3 sets of Preacher curls and kickbacks. Finish doing 2 sets of DB curls 7’s and 2 sets of close grip bench 7’s
TWEAK WORKOUT
Moderators: Boss Man, cassiegose
- train full body 3/week or lower / upper split 4/week...6/week wts is too much
- you say not really training for mass but you program si a bodybuilding type
- use compound exercises only and free wts (too many machines in your program for me)
- squats, deadlifts, lunges, rows, bench presses, pull ups/downs, chins, push ups, shoulder presses, cleans are your best choice
- i would lower reps to maybe "big" exercises like squats and deads for 4 x 6 and the rest 10 reps at most
- you say not really training for mass but you program si a bodybuilding type
- use compound exercises only and free wts (too many machines in your program for me)
- squats, deadlifts, lunges, rows, bench presses, pull ups/downs, chins, push ups, shoulder presses, cleans are your best choice
- i would lower reps to maybe "big" exercises like squats and deads for 4 x 6 and the rest 10 reps at most
When I say not training for mass I mean I am not pushing any plateaus. if I can increase weight in subsequent cycles I will. Its not a goal. That is why I wanted to use high reps. Its been 4 mos. I have not seen any gain in size. I definitely feel more toned and solid though.swanso5 wrote:- train full body 3/week or lower / upper split 4/week...6/week wts is too much
- you say not really training for mass but you program si a bodybuilding type
- use compound exercises only and free wts (too many machines in your program for me)
- squats, deadlifts, lunges, rows, bench presses, pull ups/downs, chins, push ups, shoulder presses, cleans are your best choice
- i would lower reps to maybe "big" exercises like squats and deads for 4 x 6 and the rest 10 reps at most
All I have is free weights. Other than the leg extension/curl aparatus, there are no machines.
Full body workouts take too long for me. I like the idea of 4/week.
I have been dogging it on the 5 & 6th day.
I dont want to debate. Your the expert. Just explaining thought process. Thanks for your help.
do body is a bb for 3 - 4 weeks untill you work through the progressions ;isted than move to this
if 4/week than do something like this:
day 1
deads
reverse lunge
glute ham raises or stiff legged deadlifts
calves if desired
abs if desired
day 2
seated cable rows
flat bb bench
face pulls
wide grip pull ups
diamond push ups
reverse bb curls
day 3
squats
bulgarian split squats
front squats
calves
abs
day 4
bent bb row
incline db press
rear delt raises
tiger bend push ups
bb curl
search what you don't know
if 4/week than do something like this:
day 1
deads
reverse lunge
glute ham raises or stiff legged deadlifts
calves if desired
abs if desired
day 2
seated cable rows
flat bb bench
face pulls
wide grip pull ups
diamond push ups
reverse bb curls
day 3
squats
bulgarian split squats
front squats
calves
abs
day 4
bent bb row
incline db press
rear delt raises
tiger bend push ups
bb curl
search what you don't know
I will definitley give this a try BUT... can you give me alternative exercises for everything that requires a machine please? Free weights only.swanso5 wrote:do body is a bb for 3 - 4 weeks untill you work through the progressions ;isted than move to this
if 4/week than do something like this:
day 1
deads
reverse lunge
glute ham raises or stiff legged deadlifts
calves if desired
abs if desired
day 2
seated cable rows
flat bb bench
face pulls
wide grip pull ups
diamond push ups
reverse bb curls
day 3
squats
bulgarian split squats
front squats
calves
abs
day 4
bent bb row
incline db press
rear delt raises
tiger bend push ups
bb curl
search what you don't know
This looks to be no more than 40 minutes per day. I am liking that.