i want results

mijob · Post by **mijob** » Sun Oct 12, 2008 7:41 pm

right now im going to the gym monday - thursday. current workout schedule is:

mon- chest
tues- biceps/ triceps
wed- shoulders/ back
thur- abs/ legs

i dont know if this is a good plan or not. if someone could help me with a better schedule and some exercises. that would help a lot. i do track and want to get better at speed and strength in lower and upper body.

swanso5 · Post by **swanso5** » Mon Oct 13, 2008 12:26 am

what have you done before?

vamp · Post by **vamp** » Mon Oct 13, 2008 12:31 am

full body weights mon, wed and fri.
cardio tues, thurs and sat. (if you need to you could remove thurs but try not to rest 2 days in a row, it will affect metabolism)

1-bridge, rear squats, reverse lunges, chin-ups, DB incline bench, sit row, plank

2-bridge, deadlifts, front lunges, chest supported row, bench press, face pulls, side bridge.

alternate between each weight workout

cardio...

2 minute warm up
1 min hard
2 min light
(repeat 5x)
5 min. real easy
15 minutes moderate pace
2-3 minutes cool down
stretch

This routine can be done in a pool, on a track, or on any cardio machine. Change the actual exercise your doing from day to day but keep this time frame. Increase the intensity or speed from week to week and you'll see excellent results. It is called intervals.

This is also the time to work on your diet, the true first step to all programs. Read the forum sticky under diet and nutrition titled "read this before posting", you need this info if you want the most outa the above exercises. Cheers

mijob · Post by **mijob** » Mon Oct 13, 2008 7:20 pm

alright thanks that helps a lot. and another question, would i be able to add different exercises?

swanso5 · Post by **swanso5** » Mon Oct 13, 2008 8:22 pm

why, what did you have in mind?

Christopheel · Post by **Christopheel** » Tue Oct 14, 2008 5:38 am

swanso5 wrote:why, what did you have in mind?

Curls and flies

swanso5 · Post by **swanso5** » Tue Oct 14, 2008 5:21 pm

they were guesses too...oh and leg ext and crunches

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Tue Oct 14, 2008 5:23 pm

Don't forget the shrugs with the 45lb plates so he can be sure to look like a badass

mijob · Post by **mijob** » Tue Oct 14, 2008 7:23 pm

actually that is what i was looking for. cause that is what workouts consist of curls, chest press, over head extensions,etc. exercises like that.

swanso5 · Post by **swanso5** » Tue Oct 14, 2008 11:34 pm

3 of the worse exercises you'll get

suggestion is to do it as written...if you're option was the best one wouldn't the program be like that then?