Routine Routine Routine

[Easy Steppah]

I'm trying to build a workout routine casue the ones we have in weight traing are bullshit. So I need you guy's help since most of yall are cock-diesel.hehe

Week 1

Mon Tues Weds Thru Fri Sat

Day1 Cardio Day2 Cardio Day1 Cardio

Week 2

Mon Tues Weds Thru Fri Sat

Day2 Cardio Day 1 Cardio Day2 Cardio


Day 1 would consist of

Benchpress
DeadLift
Shoulder Press
Military Press
Lat Pull Down
Tricep Extension
and other stuff
Crunches
Sit ups
blah blah

Day 2 would consist of

PowerClean
Box Squat
Hamstring Curl
Leg Extension
Calf Raises
Agility Drills
crunches
sit ups

What am i missing?
What are some really good excercises that work those secondary muscles?
Should I do abs on Cardio days or lift days?
Also doing phases should i go light for week 1&2 like 10x 8x 6x
then medium 5x 5x 5x for weeks 3 & 4 and then heavy 3x 3x 1x for the last two weeks?

Guys help me out. I wanna be fit.

 

[ChuckaZulu]

Your playing Football, right?

Is Sunday the only day you rest?

If your into a 2-Day-Split, then I'd go with a Push/Pull approach.

I'd do Strength Training one day and Cardio the next.

You can work Abs every day.

We really need your Goals/Stats to help you out.

Chuck

 

[Easy Steppah]

Alright here are my stats!
Height: 5,10
Weight: 265LB
--------------------------------------------------------------------------
Benchpress: 270LB
Parallel Squat: 475LB
Box Squat: 535LB
Deadlift: 415LB
Power Clean: 170LB
Leg Press: 675LB (for some reason we don't have leg press machine in the weight room I guess they gonna put it back soon.
Military Press: A dismal 140ish don't know my max for that yet
Bicep Curls: 45's
----------------------------------------------------------------------------------
My goals are......
Weight: 205LB-215LB (I gotta change my diet to achieve this.

Benchpress: 405LB
Parallel Squat: 585LB
Box Squat: 645LB
Deadlift: 525LB
Power Clean: 280LB
Military Press: 225LB
Leg Press: 765LB
Bicep Curls: 70's
------------------------------------------------------------------------------------
For cardio days i was thinking I could bike before school like at 5 AM.
and then run after school. I read somewhere that you can only work the abs 3 days a week or else ya overtrain em.

 

[ChuckaZulu]

Ok, here's what I would do using the exercises you listed(your likely to get several different opinons):

Day 1
10 minutes stretching/warmup
Lat Pull Down
PowerClean
Military Press
Shoulder Press
DeadLift

Day 2
10 minutes stretching/warmup
Abs
Cardio

Day 3
10 minutes stretching/warmup
Benchpress
Tricep Extension
Dips
Barbell Curls
Agility Drills

Day 4
10 minutes stretching/warmup
Abs
Cardio

Day 5
10 minutes stretching/warmup
Leg Extension
Leg Press
Barbell Squat
Box Squat
Hamstring Curl
Calf Raises

Day 6
Rest

Day 7
10 minutes stretching/warmup
Agility Drills

Again, these are your exercises. I have organized them the best I could.

What's your take on this Proud13?

Chuck

 

[franconian]

i use a 2on 1off 2on 2off for my heavy weeks with cardio on the off:

day1:
clean and press(warmx2) 3sets 4-6 reps
lat pulldowns 3 6-8
seated rows 3 6-8
squat(warmx3) 3 6-8
leg curl 3 6-8
calf raise 2-3 10-12

day2:
bar bench press(warmx3) 3sets 4-6reps
incline dumbell 3 4-6
lateral raise 3 6-8
bicep exercise 3 6-8
triceps exercise 3 6-8
abs 4 15-20
day3 cardio

day4:same as day 1 except squts goto 4-6 reps and add abs


day5:
deadlift(warmx3) 3sets 4-6reps
barbell bench(warmx3) 3 6-8
lateral raise 3 6-8
bicep ex. 3 6-8
tricep 3 6-8

days 6 and 7 cardio
this is strictly strength training routine i usually keep it up for 6-8 weeks. might be tough on you to drop all that weight and keep rising strength gains so u might cut 1 day of cardio