Thanks Thanks:  0
Recommend Recommend:  0
Likes Likes:  0
  1. #1
    MuscleChemistry Guru Board Certified DMD

    Join Date
    Jul 2005
    Posts
    721
    Rep Power
    0

    Default Weight lifting workout 1st month

    Ok here is exactly the exercises we do on certain days for the first month was in weight lifting

    WEEK 1

    Monday - squats - warmup with 45lb bar overhead 8 reps , then after warmup 3 sets 10 8 6 reps , Jump squats 100lbs 2 sets of 10 on the jump squat machine.

    glute hams exercise - 3 sets of 10 , DB SLD 3 sets of 10 , high pulls warm up and then 3 sets of 5

    db bench 3 sets of 8 , dips 3 sets of 10 , shoulder combo 3 sets of 10

    ------------------

    Wednesday - hangclean warmup and then 3 sets of 5 ,

    incline - 10 8 6 , pullups 3 sets of 10 , rev pull downs 3 sets of 10

    ez curls 3 sets of 10 , db curls 3 sets of 10 , Forearm curls 3 sets of 10 , ab crunches , toe touches , and leg legs 3 sets of 25

    ------------------------------

    Friday - bench after warmup 10 8 6 reps , close grip bench 2 sets of 10

    db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10

    front squats 3 sets of 8 , ez good mornings 3 sets of 8 , push press 3 sets of 5......

    All of that is just for week 1......

    WEEK 2 !!!!!!!!!!!!!!

    squats warmup over head with 45lb bar 8 reps , then 3 sets of 5 , jump squats 2 sets of 10

    lunges 2 sets of 10 , db sld 2 sets of 10 , shoulder shrugs 3 sets of 8

    pad bench 3 sets of 5 , 3 sets of shoulder combos 10 reps , 3 sets of 10 dips

    -----------------------

    Wednesday - hangcleans after warmup 3 sets of 5

    incline 3 sets of 5 , pull downs 3 sets of 10 , chin ups 3 sets of 10

    ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls - 3 sets of 10 , ab stuff from monday 25 reps for each for 3 sets.

    ------------

    Friday - bench after warmup 3 sets of 5 , close grip bench 2 sets of 10

    nose breakers 3 sets of 10 , push downs 3 sets of 10 , shoulder combo 3 sets of 10.

    box squats - 3 sets of 5 , snatches 3 sets of 5

    WEEK 3 !!!!!!!!!!!!!!!!!!!!!!!

    Monday - squats over head warmup then 3 sets of 3 , jump squats 2 sets of 10

    glute hams 3 sets of 10 , db sld 3 sets of 10 , high pulls 3 sets of 5

    db bench 3 sets of 8 , shoulder combo 3 sets of 10 , dips 3 sets of 10

    --------------

    wednesday - hangcleans after warmup 3 sets of 3 , incline bench 3 sets of 3

    rev pull downs 3 sets of 10 , pullups 3 sets of 10

    ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 , abs workout 3 sets of 25..

    ---------------------------

    Friday - bench after warmup 3 sets of 3 , close grip 2 sets of 10

    db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10

    front squats - 3 sets of 8 , good mornings 3 sets of 8 , push press 3 sets of 5

    WEEK 4

    monday - squats over head warmup then 3 sets of 5 3 1 , jump squats 2 sets of 10

    lunges - 3 sets of 10 , db sld 3 sets of 10 , shrugs 3 sets of 10

    pad bench - 3 sets 5 3 1 , shoulder combo 3 sets of 10 , dips 3 sets of 10

    ------------

    wednesday - hangcleans after warmup 3 sets 5 3 1

    incline 3 sets 5 3 1 , 3 sets of 10 chinups , 3 sets of 10 for pull downs

    ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 abs workout 3 sets of 25.

    ----------

    friday bench after warm up 5 3 1 , close grip 2 sets of 10

    nose breakers sets of 10

    pushdowns 3 sets of 10

    shoulder combo - 3 sets of 10

    box squats - 5 3 1

    snatches 5 ,5 ,5
     

  2. #2
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Dec 2005
    Location
    USA
    Age
    42
    Posts
    286
    Rep Power
    315

    Default

    Looks good. If you want more of a challenge try adding dropsets
    The real glory is being knocked to your knees and then coming back. That's real glory. That's the essence of it. --Vince Lombardi

  3. #3
    MuscleChemistry Guru Board Certified MD

    Join Date
    Feb 2002
    Age
    53
    Posts
    5,520
    Rep Power
    5944

    Default

    looks like a mess to me... we'll help you put something much better together
    The will to win is not nearly as important as the will to prepare to win.
    The tragedy of life doesn't lie in not reaching your goals. The tragedy lies in not having any goals to reach.

  4. #4
    MuscleChemistry Junior Member Board Certified Psy.D

    Join Date
    Dec 2005
    Location
    USA
    Age
    42
    Posts
    286
    Rep Power
    315

    Default

    This is what the school wants him to do, Mike. At least that is my understanding. He might have control of the sets, but I think the workouts are the coaches doings. ---I could be wrong though...first time.

    I need some sleep...I'll be back tomorrow all...have a very good night everyone!!!!
    The real glory is being knocked to your knees and then coming back. That's real glory. That's the essence of it. --Vince Lombardi

  5. #5
    MuscleChemistry Guru Board Certified DMD

    Join Date
    Jul 2005
    Posts
    721
    Rep Power
    0

    Default

    The workouts there are what we do in weight lifting , We are suppose to try to aim for getting that many sets and use a good weight to have a challenge getting it. But we have the control over the amount of weight to use for each set.
     

Similar Threads

  1. Mechano Growth Factor
    By TomSizeMore in forum General Conversation Forum
    Replies: 24
    Last Post: 07-10-2010, 10:31 AM
  2. Routine
    By Malic in forum MuscleChemistry Discussion
    Replies: 3
    Last Post: 01-13-2006, 05:22 PM
  3. Weight Lifting Equipment
    By Malic in forum MuscleChemistry Discussion
    Replies: 11
    Last Post: 07-14-2005, 04:27 AM
  4. will i gain muscle even with bad workout
    By Vaelin in forum MuscleChemistry Discussion
    Replies: 4
    Last Post: 06-24-2005, 11:22 AM
  5. Getting into lifting help me
    By Vaelin in forum MuscleChemistry Discussion
    Replies: 8
    Last Post: 06-20-2005, 12:52 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in