Almost there
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tanner2007
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- Posts: 80
- Joined: Wed Jun 21, 2006 4:35 pm
Almost there
after asking lots of questions i found out what is should do so no one tell me other wise im working out upper body one dya and lower body the nextday but i got to know should i do a rotation like 10 resp of pushups then 10 reps of bicept curlts and so on to im done wioth one exerice per mussicle OR should i work out one mussle to its done lets say 100 reps then move to the next one cuase iv seen AMAZING resutls form losts of persoanl freinds and they all do it diffrent
- if your doing it that way do lower body first as it's harder so you'll need more energy to do so so placing it first in the week will do that
- day 1 do squats and leg curls 10 x 3 alternating sets for each with 1min rest between them...i.e. squat, rest 1 min, curl, rest 1 min, squat etc...use a wt you can do 5 reps ONLY with on your best effort by yourself and increase wt the smallest that you can each session you complete all 10 sets with the same wt
day 2 - do chest supported bb rows and bench press 5 x 10 with a 10 rep max
day 3 - off
day 4 - do deadlifts and stiff leg deadlifts 5 x 10 with 10 rep max
day 5 - off
day 6 - do shoulder press and pull / chin ups 10 x 3
day 7 - off
do this for 4 weeks then change to this:
day 1 - same exercises but do 5 x 10
day 2 - same exercises but change to 10 x 3
day 3 - off
day 4 - same exercises but 10 x 3
day 5 - off
day 6 - same but 5 x 10
day 7 - off
now you'll want to out arms in here somewhere but you'll overtrain if you do so your choice...this will work as written but not with added arm work
- day 1 do squats and leg curls 10 x 3 alternating sets for each with 1min rest between them...i.e. squat, rest 1 min, curl, rest 1 min, squat etc...use a wt you can do 5 reps ONLY with on your best effort by yourself and increase wt the smallest that you can each session you complete all 10 sets with the same wt
day 2 - do chest supported bb rows and bench press 5 x 10 with a 10 rep max
day 3 - off
day 4 - do deadlifts and stiff leg deadlifts 5 x 10 with 10 rep max
day 5 - off
day 6 - do shoulder press and pull / chin ups 10 x 3
day 7 - off
do this for 4 weeks then change to this:
day 1 - same exercises but do 5 x 10
day 2 - same exercises but change to 10 x 3
day 3 - off
day 4 - same exercises but 10 x 3
day 5 - off
day 6 - same but 5 x 10
day 7 - off
now you'll want to out arms in here somewhere but you'll overtrain if you do so your choice...this will work as written but not with added arm work