Hi, I’m new to the forum, and have already seen some very interesting information. I’m 5/9, 155lb. I’m a distance runner, but I am taking some time off from any serious running training, and I would like to gain some muscle and lose a bit of remaining gut. I have been lifting on and off for some time, but have not seen any real results. I believe I have been lifting too little, and I have recently adjusted. This is current program… (I run 3 to 4 miles on Days 1,3&6). Am I on the right track? I only have a bench and dumbells.
Day 2
Chest
Flat Bench DB Press
Flat Bench DB Fly
Incline Bench DB Press
Back
Two Arm DB Row
Single Arm DB Row
DB Good Mornings
Upper Abs
Day 4
Bi’s
Two Arm DB Curls
Hammer DB Curls
Seated DB Isolation Curls
Tri’s
Lying DB Extension
DB Kickbacks
Bench Dips
Lower Abs
Day 6
Shoulders
Standing Two Arm DB Presses
Two Arm DB Front Deltoid Raises
DB Deltoid Lat Raises
Legs
DB Lunges
DB Calf Raises
DB Side Lunges
Abs Oblique
Please analyze
Moderators: Boss Man, cassiegose
try this:
Day 1
1 Leg Squats with back leg elevated (search bulgarian squats i think) 3 x 10
DB Leg Curl 3 x 10
Standing Two Arm DB Presses 2 x 10
Flat Bench DB Press 3 x 10
Two Arm DB Row 3 x 10
Two Arm DB Curls 2 x 10
Lying DB Extension 2 x 10
Day2
DB Lunges 3 x 10
DB Stifflegged Deadlift 3 x 10
Single Arm DB Row 3 x 10
Incline Bench DB Press 3 x 10
DB Good Mornings 2 x 10
DB Deltoid Lat Raises 2 x 10
Hammer DB Curls 2 x 10
Bench Dips 2 x 10
* alternate these 2 workouts with a days rest in between...add abs after runs...can add calves in for each day if you want to but i don't train mine
Day 1
1 Leg Squats with back leg elevated (search bulgarian squats i think) 3 x 10
DB Leg Curl 3 x 10
Standing Two Arm DB Presses 2 x 10
Flat Bench DB Press 3 x 10
Two Arm DB Row 3 x 10
Two Arm DB Curls 2 x 10
Lying DB Extension 2 x 10
Day2
DB Lunges 3 x 10
DB Stifflegged Deadlift 3 x 10
Single Arm DB Row 3 x 10
Incline Bench DB Press 3 x 10
DB Good Mornings 2 x 10
DB Deltoid Lat Raises 2 x 10
Hammer DB Curls 2 x 10
Bench Dips 2 x 10
* alternate these 2 workouts with a days rest in between...add abs after runs...can add calves in for each day if you want to but i don't train mine
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jerkycsfan
- STARTING OUT
- Posts: 11
- Joined: Mon Aug 14, 2006 2:31 pm
would probably be best to go with an 8 - 12 rep range meaning over tghe 2 - 3 sets you shouldn't be able to do 13 reps but also not get less than 8...ideally you would get something like this;
set 1 - 12 reps
set 2 - 10 reps
set 3 - 8 reps
continue with the same wt untill you can do 12 reps for each set then increase 2.5kgs and repeat
set 1 - 12 reps
set 2 - 10 reps
set 3 - 8 reps
continue with the same wt untill you can do 12 reps for each set then increase 2.5kgs and repeat