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Post Info TOPIC: Training Routines 1-3


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Training Routines 1-3


Training Routine #1

CYCLE: 3 Days Per Week

LEVEL: Novice To Intermediate

GOAL: Introduction To Bodybuilding

Warm up on a stationary bike for five minutes before each training session. This routine should familiarize you with some solid exercises. Strict adherence to this routine can result in significant gains in size and strength in a relatively short amount of time. This entire routine, including cardio, should take about 60 minutes. Emphasize smooth movements and proper form. The amount of weight used should only be of secondary concern.

Legs

Leg Presses: 3 Sets x 12 Reps

Leg Curls: 2 Sets x 12 Reps

Standing Calf Raises: 2 Sets x 12Reps

Chest/Shoulders

Flat Barbell Bench Presses:

2 Sets x 10 Reps

Barbell Shoulder Presses:

2 Sets x 10 Reps

Back

Front Pulldowns: 2 Sets x 10 Reps

Barbell Rows: 2 Sets x 10 Reps

Arms

Barbell Curls:

2 Sets x 10 Reps

Lying Tricep Extensions:

2 Sets x 10 Reps

Other

Ab Crunches: 2 Sets x 10 Reps

Aerobic Training: 20 minutes of low intensity aerobic

Monday: ON
Tuesday: OF
Wednesday: REPEAT
Thursday: OFF
Friday: REPEAT
Saturday: OFF
Sunday: OFF


Training Routine #2

Cycle: 6-Day Split Routine, Two Days On,

Cycle: One Day Off, One Day On, Two Days Off, Repeat.

Level: Intermediate To Advanced

Goal: Muscle Strength And Size

This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. I make sure Im totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally. From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). While I use heavy weights, I make sure to do my exercises as strictly and safely as possible. My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I'll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.

Monday: Chest/Shoulders/Triceps

Chest

Incline Bench Presses: 2 Sets X 8 Reps

Dumbbell Presses: 2 Sets X 8 Reps

Incline Flyes: 2 Sets X 8 Reps

Flat Bench Presses: 2 Sets X 8 Reps

Cable Crossovers: 2 Sets X 15 Reps

Delts

Machine Rear Laterals: 3 Sets X 10 Reps

Side Laterals: 3 Sets X 10 Reps

Machine Laterals: 3 Sets X 10 Reps

Seated Presses: 2 Sets X 6 Reps

Triceps

Overhead Tricep Extensions: 3 Sets X 12 Reps

Lying Tricep Extensions: 3 Sets X 12 Reps

Abs

Ab Crunches: 3 Sets X 15 Reps

Tuesday: Legs/Calves

Legs

Squats: 4 Sets X 6-15 Reps

Lying Leg Curls: 4 Sets X 15 Reps

Sissy Squats: 4 Sets X 15 Reps

Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves

Standing Calf Machine: 4 Sets X 15 Reps

Seated Calf Raises: 4 Sets X 15 Reps

Abs

Reverse Ab Crunches: 3 Sets X 15 Reps

Wednesday: OFF

Thursday: Back/Biceps

Back

Barbell Rows: 3 Sets X 6-8 Reps

Dumbbell Rows: 3 Sets X 8 Reps

Seated Cable Rows: 3 Sets X 10 Reps

Chins: 3 Sets To Failure

Deadlifts: 2 Sets X 6-8 Reps

Shrugs: 4 Sets X 15 Reps

Biceps

Preacher Curls: 3 Sets X 8 Reps

Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs

Ab Rope Crunches: 3 Sets X 15 Reps

Friday: OFF
Saturday: OFF
Sunday: REPEAT


Training Routine #3

CYCLE: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off

LEVEL: Intermediate

GOAL: Muscle Size And Strength

With my basic movements, I never fall below 8-10 reps. I want my major muscle groups to work hard and grow. The actual amount of weight I use is always secondary. Concentrate on getting a the right contraction and burn. The pump is whats important. So pay attention: strict form is extremely important.

Monday: Chest/Biceps

Chest

Dumbbell Presses: 4 Sets x 8 Reps

Flat Bench Presses: 4 Sets x 8 Reps

Flat Dumbbell Flyes: 3 Sets x 8 Reps

Cable Crossovers: 2 Sets x 12 Reps

Biceps

Barbell Curls: 3 Sets x 8 Reps

Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday: Legs

Leg Curls: 4 Sets x 10 Reps

Leg Extensions: 4 Sets x 10 Reps

Leg Presses: 4 Sets x 12 Reps

Squats: 4 Sets x 12 Reps

Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back

Barbell Shrugs: 3 Sets x 10 Reps

High Pulls: 3 Sets x 10 Reps

Rear Shrugs: 3 Sets x 10 Reps

Reverse Barbell Rows: 3 Sets x 10 Reps

T-Bar Rows: 3 Sets x 10 Reps

Dumbbell Rows: 3 Sets x 10 Reps

Calves

Standing Calf Raises: 4 Sets x 12 Reps

Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps

Shoulders

Machine Laterals: 3 Sets x 10 Reps

Dumbbell Laterals: 3 Sets x 10 Reps

Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps

Dumbbell Presses: 3 Sets x 10 Reps

Tricep Pressdowns: 3 Sets x 10 Reps

Barbell Presses: 3 Sets x 10 Reps

Sunday: OFF



-- Edited by Project Monkey at 01:43, 2008-02-27

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SUPER MOD

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Posts: 14
Date:

wtf mate?

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2008 Braves: Revamped and ready to roll. 


Owner

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confused

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