WEIGHT TRAINING PROGRAM
Moderators: Boss Man, cassiegose
WEIGHT TRAINING PROGRAM
I HAVE BEEN IN THE GYM AWHILE BUT CANT SEEM TO GET ANY WHERE.I AM A FIREFIGHTER SO SCHEDULE IS HECTIC SO I NEED TO HAVE A 2 DAY AND TOTAL BODY WORKOUT FOR THE DAYS I AM OFF. GOAL IS TO DROP 15 POUNDS AND TO IMPROVE STRENGHT AND ENDURANCE FOR JOB, ANY IDEAS?
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zerosktrkd
- ESTABLISHED MEMBER
- Posts: 116
- Joined: Sat Jun 16, 2007 11:44 pm
WORKOUT PROGRAM
TYPICAL ROUTINE
CHEST-FLAT,INCLINE,DECLINE BARBELL PRESS 3 SETS EACH OF 10
4 SETS CABLE CROSSOVERS ,PULLOVER 3 SETS DUMBELL PRESS 3 SETS INCLINE AND FLAT
SHOULDERS-MILITARY PRESS 3 SETS EACH FOR FRONT AND REAR DELTS
UPRIGHT ROWS 3 SETS ,SHRUGS 4 SETS SIDE ,BACK,AND FRONT LATERAL RAISES 3 SETS
BACK-SEATED ROWS 3 SETS LAT PULLDOWNS 3 SETS STANDING PULLOVER 3 SETS ROPE PULL TO NECK 3 SETS
TRICEPS CLOSE GRIP PRESS AND REVERSE BENCH PRESS 3 SETS EACH
TRICEP PUSHDOWNS 4 SETS TRICEP EXTENSIONS SINGLE ARM 3 SETS EACH
BICEP SINGLE ARM 3SETS 40,30,20 LBS EACH BARBELL CURL 3 SETS
HAMMER CURLS 3 SETS
WRIST SEATED AND REVERSE CURLS 3 SETS THORS HAMMER 3 SETS
LEGS LEG PRESS 4 SETS,LEG EXTENSION 4 SETS,LEG CURL 4 SETS CALF RAISES 4 SETS,REVERSE CALF RAISES 4 SETS .I DONT DO THIS IN ONE SITTING I TRY TO LIMIT TO UPPERBODY ON ONE DAY WORKOUTS WITH A
MINIMUM 3 EXCERSISES BODY PART. CARDIO IS 30 TO 45 MIN HALF ON ELIPTICAL HALF ON TREADMILL.I ALSO CAN WORKOUT ON OCCASION AT THE FIRESTATION DEPENDING ON HOW BUSY WE ARE. DIET IS CAN OF IRREGULAR AT THE FIRESTATION WE EAT WHEN WE CAN AND AT HOME I DON'T EAT REGULAR CAUSE I WORK PART TIME AS WELL AND GO TO SCHOOL AT NIGHT.SO I NEED A GOOD SPLIT ROUTINE FO WHEN I HAVE 2 DAYS OFF IN A ROW AND A GOOD ONE DAY ROUTINE FOR IN BETWEEN. TYPICAL ROUTINE LAST 90 MINUTES IN THE GYM WITH NO CARDIO.I DONT KNOW IF I SHOULD DO CARDIO SAME DAY OR NOT.SO THERE YOU GO LET ME KNOW ANY IDEAS YOU HAVE I'M LOOKING TO DROP 15 LBS AND IMPROVE STRENGHT AND ENDURANCE FOR JOB.
CHEST-FLAT,INCLINE,DECLINE BARBELL PRESS 3 SETS EACH OF 10
4 SETS CABLE CROSSOVERS ,PULLOVER 3 SETS DUMBELL PRESS 3 SETS INCLINE AND FLAT
SHOULDERS-MILITARY PRESS 3 SETS EACH FOR FRONT AND REAR DELTS
UPRIGHT ROWS 3 SETS ,SHRUGS 4 SETS SIDE ,BACK,AND FRONT LATERAL RAISES 3 SETS
BACK-SEATED ROWS 3 SETS LAT PULLDOWNS 3 SETS STANDING PULLOVER 3 SETS ROPE PULL TO NECK 3 SETS
TRICEPS CLOSE GRIP PRESS AND REVERSE BENCH PRESS 3 SETS EACH
TRICEP PUSHDOWNS 4 SETS TRICEP EXTENSIONS SINGLE ARM 3 SETS EACH
BICEP SINGLE ARM 3SETS 40,30,20 LBS EACH BARBELL CURL 3 SETS
HAMMER CURLS 3 SETS
WRIST SEATED AND REVERSE CURLS 3 SETS THORS HAMMER 3 SETS
LEGS LEG PRESS 4 SETS,LEG EXTENSION 4 SETS,LEG CURL 4 SETS CALF RAISES 4 SETS,REVERSE CALF RAISES 4 SETS .I DONT DO THIS IN ONE SITTING I TRY TO LIMIT TO UPPERBODY ON ONE DAY WORKOUTS WITH A
MINIMUM 3 EXCERSISES BODY PART. CARDIO IS 30 TO 45 MIN HALF ON ELIPTICAL HALF ON TREADMILL.I ALSO CAN WORKOUT ON OCCASION AT THE FIRESTATION DEPENDING ON HOW BUSY WE ARE. DIET IS CAN OF IRREGULAR AT THE FIRESTATION WE EAT WHEN WE CAN AND AT HOME I DON'T EAT REGULAR CAUSE I WORK PART TIME AS WELL AND GO TO SCHOOL AT NIGHT.SO I NEED A GOOD SPLIT ROUTINE FO WHEN I HAVE 2 DAYS OFF IN A ROW AND A GOOD ONE DAY ROUTINE FOR IN BETWEEN. TYPICAL ROUTINE LAST 90 MINUTES IN THE GYM WITH NO CARDIO.I DONT KNOW IF I SHOULD DO CARDIO SAME DAY OR NOT.SO THERE YOU GO LET ME KNOW ANY IDEAS YOU HAVE I'M LOOKING TO DROP 15 LBS AND IMPROVE STRENGHT AND ENDURANCE FOR JOB.