Check it out and help me improve it

Reynaldo_gr · Post by **Reynaldo_gr** » Thu Apr 30, 2009 12:32 pm

Basically I have around 30 minutes at most for the workout so decided go for split (I use to practice Kung Fu) I like intensity on training but I'm way out of shape therefore I'm taking it slowly for now.

This is how I divide it (enrolled on gym 04-24 and did a full body to heat up, on 04-27 started with this plan)

all 4 sets of 10 reps

Monday (Chest)

Wide Grip Decline Barbell Bench
Incline Barbell Bench Press
Barbell Bench Press
Incline Supinating Dumbbell Flyes
Decline Dumbbell Flyes

Tuesday (Legs) (for hamstring mostly strechs)

Barbell Squats
Barbell Deadlifts
Leg Extensions
Leg Presses
Lying Side Quad Stretch
Standing Quad Stretch
Lying Leg Curls
Hamstring Grab
Hamstrings Passive
Seated Spread Eagle

Wed (Back)

V Bar Pulldowns
Reverse Grip Pulldowns
Seated Cable Rows
Wide Grip Rear Pulldowns

Thursday (Arms - Triceps&Biceps)

Lying presses
Seated Overhead Barbell Extensions
Single Arm Dumbell Extensions

Ez bar Spider Curls
Ez bar Curls
Single arm preacher curls

Friday (Shouders)

Standing Barbell Deltoid Presses Behind Head
Upright Barbell Deltoid Rows
One Arm Front Deltoid Dumbbell Raises

that's it

comments please.

RK19 · Post by **RK19** » Thu Apr 30, 2009 2:31 pm

massively overtraining. way way way too many exercises,your doing 400 reps on leg day

. full body 3x week is your best bet.

Reynaldo_gr · Post by **Reynaldo_gr** » Thu Apr 30, 2009 2:56 pm

right now don't have time to try full body

on legs day only have 4 weight excersise (first 4), the rest are strech excersise 4 reps of 10 max 15 seconds hold each.

RK19 · Post by **RK19** » Thu Apr 30, 2009 3:01 pm

you could be done full body in 30 mins as long as you get your 4 main exercises in= upper body push and pull, squat or deadlift variation and a single leg exercise. simple, 4 exercises and your done, and it will give you better results than your getting now. give it a shot you may be surprised.

Reynaldo_gr · Post by **Reynaldo_gr** » Thu Apr 30, 2009 3:17 pm

ok, I'll check some of the workouts you have posted before and try it.
then i'll let you know how it goes

swanso5 · Post by **swanso5** » Thu Apr 30, 2009 11:55 pm

well converted RK

www.uponlinetraining.com

RK19 · Post by **RK19** » Fri May 01, 2009 2:10 am

if only everyone done the same

Reynaldo_gr · Post by **Reynaldo_gr** » Fri May 01, 2009 10:06 am

o&*&*(&(*(^%, took too much time and had to start over again

anyway this is what I'm thinking for next week

Monday
Barbell Squat 2 x 15-20
Declined Bench Press 2 x 10-15
Barbell Rows 2 x 10-15
Standing Barbell Deltoid Presses Behind Head 2 x 10-15

Wednesday
Leg Presses 2 x 15-20
Bench Press 2 x 10-15
Two Arm Hammer Dumbbell Rows 2 x 10-15
Two Arm Dumbbell Deltoid Upright Rows 2 x 10-15

Friday
Wide Stance Barbell Squat 2 x 15-20
Declined Barbell Bench Press 2 x 10-15
Reverse Grip Bent Over Rows 2 x 10-15
Upright Barbell Deltoid Rows 2 x 10-15

Tuesda and Thursday Medium Cardio

I start every routine with 15 to 20 minutes on the bike.

I'm not taking Pullups completly out, I'll do whatever I can in one set (Maybe 3 at most) and then go for what I got in the routine (maybe I'll add some machine pulldown for the first 2 weeks to compensate, but I'll try not to do it for more than 2 weeks). Tend to get tired on shoulders.

Also depending how I feel it will go for 3 sets instead of 2

Didn't add any biceps and triceps since I think they will be working enough with that routine, but in case I need them will do it during the cardio days, also may add some legs curbs and extension if got time.

Rk let me know what you think. (After 2 or 3 weeks will go for 2 excersise for body group maybe) and always keep changing the way I do them (using Dumbell instead of Barbell, changing the way I do the excersise etc.)

Will start it next monday 05-04-2009.

thekid24 · Post by **thekid24** » Fri May 01, 2009 11:16 am

-I guess the exercises are on par except avoid doing behind the neck presses. It kills the shoulders.
-is that 15-20 reps per set? or total? do less reps per set and put heavier loads. unless, you just wanna get the feel for it, then try doing slightly lower weights.
-you might wanna add deadlifts in their. instead of doing 2 squat sessions, do squats and deadlifts, alternating them.
-add some single leg work like split squats, lunges and step ups instead of leg presses. and doing leg presses with squats will mess up your lower back. plus single leg work is awesome for mobility and will shoot your heart rate up for higher metabolism.

hope this helps and goodluck.

Reynaldo_gr · Post by **Reynaldo_gr** » Fri May 01, 2009 12:11 pm

is 15-20 per set.

thanks, I'll keep your comments in mind.

RK19 · Post by **RK19** » Fri May 01, 2009 1:45 pm

the kid answered most of it for me. like he said scrap the leg presses and extensions and add in a single leg exercises to your workouts,remember upper body push and pull, squat/deadlift variation and single leg exercise in every workout. and i would incorporate deadlifts in your routine.

if you do 15-20(endurance) reps in a workout, do something like 8-10(hypertrophy) the next and around 4-6(strength) the time after.

Reynaldo_gr · Post by **Reynaldo_gr** » Fri May 01, 2009 2:17 pm

thanks a lot

Really appreciated

swanso5 · Post by **swanso5** » Sat May 02, 2009 3:51 am

you're struggling for time yet you do 15mins of exercise bike in each session...economise buddy

www.uponlinetraining.com

Reynaldo_gr · Post by **Reynaldo_gr** » Tue May 05, 2009 8:03 am

yeah, but you know, I decide during the weekend that I'm going to send everyone to fry some bugs and dedice more time to myself so now I'm going to spend whatever time I need on the gym to do things right, it may sound kind selfish, but in struggle for time I was doing things a little too fast and didn't pay the corresponding attention to pose during squat, what could have result on injuries if it wasn't for one of the guys that corrected me.

I'm the one who ones to get and feel better so I MUST do thing the right way.