Monday-legs
1. Wide Stance Barbell Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Hack Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Leg Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Barbell Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Romanian Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Lying Leg Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
1. Seated Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each
2. Dumbbell Seated One-Leg Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Tuesday- biceps shoulders
Exercise: lateral side raise
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Front Plate RaisesSets: 3
Reps: 20
Rest: 1 minute rest between each set
Seated Dumbbell Deltoid Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 1 minute rest between each set
Exercise: 1. Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set
Wednesday-back
Barbell Rows
Sets: 3
Reps: 8 Rest: 1 minute
exercise :v-bar pulldowns
sets:3
reps:12
pull ups
sets:3
reps:6
Thursday-chest
Exercise: 1. Incline Dumbbell Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Dumbbell Bench PressSets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Cable Crossovers
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Friday-triceps and traps
Exercise: Cable Rope Overhead Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Exercise: 1. Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
skull crushers or Incline Barbell Extensions
reps:8-12
sets: 3
rest:1 minute
Exercise: 1. Barbells Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Exercise: Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set
Saturday-legsrepeat day one
I got most of these exercise routines from this site thoughts and suggestions welcome and encouraged
workout routine for gaining strength and endurance thoughts?
Moderators: Boss Man, cassiegose
- 24 sets for legs?? if you're doing the first up squats right than you shouldn't be able to 1/4 of that
- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!
I got most of these exercise routines from this site thoughts and suggestions welcome and encouraged
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- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!
I got most of these exercise routines from this site thoughts and suggestions welcome and encouraged
Back to top
View user's profile Send private message
- 24 sets for legs?? if you're doing the first up squats right than you shouldn't be able to 1/4 of that
- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!
alright here we go...
- strength is gained using a wt that is heavy enough to allow no more than 5 reps at your top wt...i suggest building up to 5 rep max over at least 5 sets increasing wt each time you do this
- endurance is gainedwith longer time under tension so time is probably a better variable to use here than reps...i suggest using a big compound or olympic exercise and do multiple sets of 2mins...this won't be super heavy as we want to be able continue to do reps for the while time, not take breaks half way through
- everything in between doesn't really matter
- now i'm not sure what you're training for but i suggest using a full body workout 3 times a week (mon/wed/fri etc) using nothing but compound exercises with a set up like this;
exercise 1 - strength exercise as above for a deadlift and chin up variation...on the 3rd day you won't do it like this but rather 4 x 6 or something for bench press variation
exercise 2 and 3 - secondary exercises such as a row, chin up, bench press, squat, deadlift or shoulder press variation depending on what your strength set was
exercise 4 - 5 - same as 2 and 3
exercise 6 - endurance set as above choosing something you haven't done already on the same day
- bicep and shoulder day with 1 compound exercise for the whole day? thi isn't looking so good...
- you do more exerciszes for bi's than you do for back and back is 5 times as big
- tricep and traps day?
- no rest day...GOOD GOD!!
alright here we go...
- strength is gained using a wt that is heavy enough to allow no more than 5 reps at your top wt...i suggest building up to 5 rep max over at least 5 sets increasing wt each time you do this
- endurance is gainedwith longer time under tension so time is probably a better variable to use here than reps...i suggest using a big compound or olympic exercise and do multiple sets of 2mins...this won't be super heavy as we want to be able continue to do reps for the while time, not take breaks half way through
- everything in between doesn't really matter
- now i'm not sure what you're training for but i suggest using a full body workout 3 times a week (mon/wed/fri etc) using nothing but compound exercises with a set up like this;
exercise 1 - strength exercise as above for a deadlift and chin up variation...on the 3rd day you won't do it like this but rather 4 x 6 or something for bench press variation
exercise 2 and 3 - secondary exercises such as a row, chin up, bench press, squat, deadlift or shoulder press variation depending on what your strength set was
exercise 4 - 5 - same as 2 and 3
exercise 6 - endurance set as above choosing something you haven't done already on the same day
alright thanks i am going to continue the waterburry method i decided atleast for the four weeks then something new and i am not training for anything in peticular i do play soccer and swim btw could you help me on nutrition as of now it looks like this
breakfast around 7 a.m. either 3 scrambled eggs mabey some toast or oatmeal i also drink a serving of whey protien here
lunch-around 12 p.m. what ever the healthiest think school is serving always includes a lean protien
3 p.m. i get out of school and will probaly come straight to the gym but may go home first and get a light snack mabey a bananna or something
when i get home from working out i will drink another serving of whey and will usually a large 35-40 oz smoothie.
around 7-8 p.m. sometimes earlier if mom is on top of things i will eat dinner which always includes fruit protien carbs and a veggy
and i am drinking a third serving of whey then
i know i should eat 5-7 small meals a day but it is hard with highschool schedule i could probaly bring a bananna or something of the like to school and eat it between classes. I was thinking that i should just drink 1-2 meal replacment smoothies during the day somewhere and that would negate the whey and the brand i was probally going to choose is myoplex
breakfast around 7 a.m. either 3 scrambled eggs mabey some toast or oatmeal i also drink a serving of whey protien here
lunch-around 12 p.m. what ever the healthiest think school is serving always includes a lean protien
3 p.m. i get out of school and will probaly come straight to the gym but may go home first and get a light snack mabey a bananna or something
when i get home from working out i will drink another serving of whey and will usually a large 35-40 oz smoothie.
around 7-8 p.m. sometimes earlier if mom is on top of things i will eat dinner which always includes fruit protien carbs and a veggy
and i am drinking a third serving of whey then
i know i should eat 5-7 small meals a day but it is hard with highschool schedule i could probaly bring a bananna or something of the like to school and eat it between classes. I was thinking that i should just drink 1-2 meal replacment smoothies during the day somewhere and that would negate the whey and the brand i was probally going to choose is myoplex
cshapland wrote: breakfast around 7 a.m. either 3 scrambled eggs mabey some toast or oatmeal i also drink a serving of whey protien here (Don't eat 3 Yolks just have one. Although Yolks have good Micronutrients in, about 40% is LDL bad Cholesterol and you don't need 3 Yolks anyway in opnion.)
lunch-around 12 p.m. what ever the healthiest think school is serving always includes a lean protien (Seems fine)
3 p.m. i get out of school and will probaly come straight to the gym but may go home first and get a light snack mabey a bananna or something
when i get home from working out i will drink another serving of whey and will usually a large 35-40 oz smoothie. (I'd skip the Banana, and just have something simple before a workout, like a Whole-grain Chickn sandwhich for example, and give it 30 mins to digest if possible before training, to get some of the Carbs releasing.)
around 7-8 p.m. sometimes earlier if mom is on top of things i will eat dinner which always includes fruit protien carbs and a veggy
and i am drinking a third serving of whey then (Forget Whey and Fruit. Just have solid Protein and Veggie source.)
i know i should eat 5-7 small meals a day but it is hard with highschool schedule i could probaly bring a bananna or something of the like to school and eat it between classes. I was thinking that i should just drink 1-2 meal replacment smoothies during the day somewhere and that would negate the whey and the brand i was probally going to choose is myoplex
(I'd go for a Myoplex then, keep things simple)
- add frfuit to meal 1
- you need a fruit and solid protein meal mid morning
- plenrty of veg/salad too for lunch...try snd avoid too much bread, pasta and rice
- you need another solid protein, veg, salad meal mid afternnon
- add some sugary cerial, rice, pasta or bread to after workout meal
- you don't fruit after training so take out for dinner if that was correct what you wrote...you only need shakes straight after trainign so 1 a day with the other s being actual solid food
- you can always make food work...i organise 10 meals a day so i think you can do 5 - 7
- do thw WM as written...i don;t like repeating myself
- you need a fruit and solid protein meal mid morning
- plenrty of veg/salad too for lunch...try snd avoid too much bread, pasta and rice
- you need another solid protein, veg, salad meal mid afternnon
- add some sugary cerial, rice, pasta or bread to after workout meal
- you don't fruit after training so take out for dinner if that was correct what you wrote...you only need shakes straight after trainign so 1 a day with the other s being actual solid food
- you can always make food work...i organise 10 meals a day so i think you can do 5 - 7
- do thw WM as written...i don;t like repeating myself
alright thanks sorry about the workout indecision and ya i will probally start grilling chicken and putting it on a salad right after school then after working out i can definately do cereal thanks and today when i was doing the third lifting day superset with the decline bench press and hammer curls left arm could not life the weight hammer style for the six reps but right was lifting fine and earlier in the week i curled it fine also what should i do and the weight was 25 lbs.