Sample Workout... For those who dont know

[learner202]

Sample Routine

Now that you have advanced from the beginner stage, and have developed some strength; it is time to start piling on the weight and go for lower reps. The most gains in strength and size are accomplished from sets consisting of 5-8 reps for the upper body and slightly more (8-12) for the lower body. With this in mind, you should develop a routine similar to this one. If you are looking to put on lean muscle mass, try a slow cadence such as 2-0-4. (2 seconds positive, 4 seconds on the negative, and 0 seconds in between.)



Monday/Thursday
SET 1
SET 2
SET 3
SET 4

BENCH PRESS
10 REPS
8 REPS
8 REPS
6 REPS

INCLINE PRESS
8 REPS
6 REPS
6 REPS


DUMBELL CURL
8 REPS
8 REPS
8 REPS


MILITARY PRESS
8 REPS
8 REPS
8 REPS


FLYES
8 REPS
8 REPS
8 REPS


TRICEP EXTENSIONS
8 REPS
8 REPS
8 REPS


Tuesday/Friday





SQUAT
12 REPS
10 REPS
10 REPS
8 REPS

LEG PRESS
10 REPS
10 REPS
10 REPS


LEG CURL
12 REPS
10 REPS
8 REPS


LEG EXTENSION
10 REPS
8 REPS
8 REPS


DEADLIFT
10 REPS
8 REPS



POWERCLEAN
10 REPS
8 REPS
8 REPS


Wednesday/Saturday





SIDE LAT RAISES
8 REPS
8 REPS
8 REPS


FRONT ALTERNATING RAISES
8 REPS
8 REPS
8 REPS


T-BAR ROWS
8 REPS
8 REPS
6 REPS
6 REPS

REVERSE FLYES
10 REPS
10 REPS
8 REPS
8 REPS

DIPS (WEIGHTED)*
10 REPS
10 REPS
10 REPS


PULLUPS (WEIGHTED)*
8 REPS
8 REPS
8 REPS

http://members.core.com/~frank416/

 

[midwtchamp]

Dont agree w/this workout but that is just my opinion@!

 

[BLEED GREEN]

Not enough work here!

 

[Presser]

it is in the wrong forum anyhow! this shit posting just anything you can think about just to win a posting contest is getting on my fucking nerves

 

[learner202]

Well dont worry I'm not posting

 

[radical_P]

Bro, I hope you don't give this to your clients because your progression is all wrong. With the leg deal they risk throwing their back out with the deadlifts since the hammys are already fatigued. Their are some great books on workout progressions and if you want I can recommend a few to you. PLEASE do not take this as a flame. We are all here to help. If this was just something you threw down then don't worry but if not I will be more than happy to help you with progression info. Lots of trainers seem to be missing the boat when it comes to progression. I have trained around 100 trainers and this area is where most are lacking.

 

[learner202]

This is not my workout. I just post diferent ideas for people to comment on man.

 

[uppercut]

Would this be considered over training?

 

[radical_P]

IMO yes