AllPro: A Simple Beginner's Routine part III

[Flyman75]

Finished heavy day for C1W4. I feel confident about getting all 12 reps next week for all but my OHPs and curls. I struggled to get the 11th rep up today with both while using proper form. On the 11th OHP rep of my 2nd work set, I stalled about halfway and screamed to myself, "GET IT UP!!!!!"...and I got it up. Fortunately, I work out at home, HAHA.

I've been too embarrassed to add what I'm working with, but here it is...

Squat - 110
Bench - 110
BORs - 90
OHP - 60
SLDL - 130
Curls - 60
CRs - Body plus 130

We'll see how I do next Monday. I'm going to have to have some strength gains in the next week to get 12 reps up in OHPs and curls...thinking positively about it .

[Flyman75]

I have a question...what's the difference between barbell curls and EZ bar curls?

Another question, is the order of exercises listed by all pro definite, or does it make a difference if we mix it up?

[WhatAmIDoing]

Barbell curls or upright rows, in your guys' opinion? Any tradeoffs?

[batman37]

I have a question...what's the difference between barbell curls and EZ bar curls?

Another question, is the order of exercises listed by all pro definite, or does it make a difference if we mix it up?

It is advisable to follow the order as it is prescribed as I believe there Is logic behind the order. You usually want to nail the most compound lifts first and less compound lifts later during the workout.
Personally, I always Squat first in any workout. Always.

[FattyMcTubbs]

This will be my 2nd straight week of 2x heavy workouts.
Not too happy about this school/work scheduling so far.

[FattyMcTubbs]

Barbell curls or upright rows, in your guys' opinion? Any tradeoffs?

Barbell curls have a lesser chance of screwing up your rotator cuffs.
WHatever you do, always make sure to do some rotator cuff warm ups before your routine.

[Flyman75]

It is advisable to follow the order as it is prescribed as I believe there Is logic behind the order. You usually want to nail the most compound lifts first and less compound lifts later during the workout.
Personally, I always Squat first in any workout. Always.

Okay, thanks. The reason I was asking was because I read a weight-trainer saying to save all lower body exercises until after the upper body work was done. Thought I'd pick the brains of the guys here.

[allnoob]

I know everyone's different, but are there some guidelines for roughly what would constitute good balance? There's a hint that your bench would be roughly 75% of your squat based on the threshold for "beginner", but how about the other exercises? Just finished the heavy workout of cycle 2, week 5 and here's where I'm starting the next cycle:

Squat: 165lbs
Bench: 135lbs
Row (torso parallel to floor): 105lbs
Press: 75lbs
SLD: 185lbs
Curl: 60lbs
Seated calf machine (I know, not as good as standing): 110lbs

Any thoughts? My legs and back aren't really pounded too bad by the SLD right now, the weak link is my forearms.

[WhatAmIDoing]

Barbell curls have a lesser chance of screwing up your rotator cuffs.
WHatever you do, always make sure to do some rotator cuff warm ups before your routine.

Can you elaborate a bit more on this?

Which stretches would you recommend doing before the AllPro routine in general? Can you name a few so I can Google them and learn how to do them?

[Mbuzz]

Sorry for the noob question. (atleast I am posting in the beginner program sticky and not my own post) I am around 6'1" 130lbs. Yes I am extremely thin. I am trying to bulk up because I am tired of being so small. I have been going to the gym lately doing a 4 day workout. After doing research on here I came across this program. I would like to try this program out but my main issue is I feel like the chest isn't being worked enough. I could be completely wrong here but I literally have no chest at all and want to build that up a lot. Will this workout do that for me? Sorry for the noob question lol I am trying to search and learn about what I should be doing to properly grow but get confused easily. Any input would be great.

[daghetto]

just some questions.


1. do you have to do the warmup sets like 50% and then 75% of your workset? like for example my squat for heavy day is 95lbs. ill do the bar(45lbs) to warm up, then 65lbs for my 2nd warmup and then my 2 worksets of 95lbs, but sometimes on days like light days ill just do the bar once to warmup cause the weight is very little anyways as it is so essentially i did 3 sets; 1 warm and 2 worksets. is that fine?

2.what happens if you fail on one of the excercises on the first cycle like if i cant get 2x11 on say overhead press?

3. isnt this really similar to hst? like what are the main differences between this and hst?

[modena12]

Finished heavy day for C1W4. I feel confident about getting all 12 reps next week for all but my OHPs and curls. I struggled to get the 11th rep up today with both while using proper form. On the 11th OHP rep of my 2nd work set, I stalled about halfway and screamed to myself, "GET IT UP!!!!!"...and I got it up. Fortunately, I work out at home, HAHA.

I've been too embarrassed to add what I'm working with, but here it is...

Squat - 110
Bench - 110
BORs - 90
OHP - 60
SLDL - 130
Curls - 60
CRs - Body plus 130

We'll see how I do next Monday. I'm going to have to have some strength gains in the next week to get 12 reps up in OHPs and curls...thinking positively about it .

Don't feel bad dude I started well below you. Cycle 4 now have improved quite a bit. Also packed on about 18 lbs of weight. Just stick with it and you will gain, its a great program.
-start -now
Squat - 85 -115
Bench - 85 -105
BORs - 75 -105
OHP - 45 -55
SLDL - 115 -155
DB Curls - 25 -30
CRs - Body plus 130 -175

[modena12]

just some questions.


1. do you have to do the warmup sets like 50% and then 75% of your workset? like for example my squat for heavy day is 95lbs. ill do the bar(45lbs) to warm up, then 65lbs for my 2nd warmup and then my 2 worksets of 95lbs, but sometimes on days like light days ill just do the bar once to warmup cause the weight is very little anyways as it is so essentially i did 3 sets; 1 warm and 2 worksets. is that fine?

2.what happens if you fail on one of the excercises on the first cycle like if i cant get 2x11 on say overhead press?

3. isnt this really similar to hst? like what are the main differences between this and hst?

1- I think its 1st set 25% second 50%. Just do the bar if 25% is less than 45lbs. Do the same warm up all 3 days.
2-If you fail just keep going like normal. try to get 2x12 next week. If I fail on week 5 because of nutrition/lack of sleep/ect then I will retest on day 2. If I fail because I genuinely failed then I will accept it and keep the same weight for the next cycle. I only got 11 reps on my second set on test day and figured I would just add weight anyways. I just ended up failing the next cycle so I would say stick with the program.
3-no idea

[modena12]

One last post. My SLDL weight is reaching the limit of my grip strength and my forearms were extremely tired after 2x10. After SLDL I move onto curls 2x10 and when I finished my forearm muscle (palm side) had a tingling sensation. No pain, it was almost like a muscle high, similar to a runners high but a different sensation. Is this something to be concerned about? I plan on doing calves in between these exercises to give my forearms a break before curls in the future.

[zmcpherson]

If you tested your 10RM properly then your chest WILL get a work out (even if you dont feel it in the first couple of weeks).

This program, for a lot of people, feels TOO easy in the first 2-3 weeks and so a lot of people move on before even finishing cycle 1. I just completed Cycle 1 Week 5 test day and passed everything and it was HARD even though it felt easy back in week 2.

Do the cycle all the way through then give yourself a pat on the back THEN do cycle 2 and 3... then you are qualified to (slightly) tweak the program towards your own goals i.e. adding 1 more lift.

If you think that you can do better on another program then fine go do that but if you want to do all pro then do all pro properly because it does work

[iHau]

Hi guys
So I decided to give this workout routine a go.
Yesterday I went to the gym for a "test day" to see how much I could lift after about a year or so off of weight training.

These were the weights that I felt comfortable with
Squats - 185
Bench - 135
Rows - 60
Shoulder press - 50
Stiff leg deadlift - 135
Curls -50
Calves - 100

Today I went in and did a day 1 of the workout , and found out that I was only able to complete 8 reps on my first workset of the squats , and could only do about 4-5 reps of the last set.
Also the same with my bench.

Everything else I completed.

I was already sore from the "test day". I went on here and saw that maybe I started out too heavy on my weights for squats and bench. Is it ok for me to adjust maybe -10 or -15 pounds next week on both my squats and bench? So that I can actually finish the whole workset instead of failing? Please help thanks in advance.

Ps my whole body is ready aching and I'm loving it

[zmcpherson]

Hi guys
So I decided to give this workout routine a go.
Yesterday I went to the gym for a "test day" to see how much I could lift after about a year or so off of weight training.

These were the weights that I felt comfortable with
Squats - 185
Bench - 135
Rows - 60
Shoulder press - 50
Stiff leg deadlift - 135
Curls -50
Calves - 100

Today I went in and did a day 1 of the workout , and found out that I was only able to complete 8 reps on my first workset of the squats , and could only do about 4-5 reps of the last set.
Also the same with my bench.

Everything else I completed.

I was already sore from the "test day". I went on here and saw that maybe I started out too heavy on my weights for squats and bench. Is it ok for me to adjust maybe -10 or -15 pounds next week on both my squats and bench? So that I can actually finish the whole workset instead of failing? Please help thanks in advance.

Ps my whole body is ready aching and I'm loving it

You failed because you didn't rest.dont change your weights you'll be fine

[allnoob]

Sorry for the noob question. (atleast I am posting in the beginner program sticky and not my own post) I am around 6'1" 130lbs. Yes I am extremely thin. I am trying to bulk up because I am tired of being so small. I have been going to the gym lately doing a 4 day workout. After doing research on here I came across this program. I would like to try this program out but my main issue is I feel like the chest isn't being worked enough. I could be completely wrong here but I literally have no chest at all and want to build that up a lot. Will this workout do that for me? Sorry for the noob question lol I am trying to search and learn about what I should be doing to properly grow but get confused easily. Any input would be great.

I'm basically through 2 cycles of this program, I can feel it's pretty well balanced compared to whatever BS I was doing years ago. It can be tempting to emphasize the mirror muscles (pecs and biceps) but you should resist the temptation b/c you'll just stall out on the chest if you add too much more and it'll be really frustrating. It's better to grow more balanced all over so you look muscular, not like a guy that only benchs and curls.

I had this problem for a while (the last time I lifted for a while was in college and it was mostly the mirror muscles and so those are stalling out now while the rest of my body catches up)

[Voxmusculus]

Finished heavy day for C1W4. I feel confident about getting all 12 reps next week for all but my OHPs and curls. I struggled to get the 11th rep up today with both while using proper form. On the 11th OHP rep of my 2nd work set, I stalled about halfway and screamed to myself, "GET IT UP!!!!!"...and I got it up. Fortunately, I work out at home, HAHA.

I've been too embarrassed to add what I'm working with, but here it is...

Squat - 110
Bench - 110
BORs - 90
OHP - 60
SLDL - 130
Curls - 60
CRs - Body plus 130

We'll see how I do next Monday. I'm going to have to have some strength gains in the next week to get 12 reps up in OHPs and curls...thinking positively about it .

Don't feel bad dude I started well below you. Cycle 4 now have improved quite a bit. Also packed on about 18 lbs of weight. Just stick with it and you will gain, its a great program.
-start -now
Squat - 85 -115
Bench - 85 -105
BORs - 75 -105
OHP - 45 -55
SLDL - 115 -155
DB Curls - 25 -30
CRs - Body plus 130 -175

Hahaha, I just wrapped up a round of P90X and started on All Pro's a little over a month ago. Hit my 12 reps this week for pretty much everything except OHP (well, hit 12 reps for that with poor form for the last 3). My numbers look just as bad as y'all.

Squat - 75
Bench - 75
BORs - 70
OHP - 60
SLDL - 80
Curls - 40
CRs - Body plus 80

I could probably do higher SLDLs, but I was worried about my form and hurt my back initially, so I've been treading water there until I can nail down my form.

Sorry for the noob question. (atleast I am posting in the beginner program sticky and not my own post) I am around 6'1" 130lbs. Yes I am extremely thin. I am trying to bulk up because I am tired of being so small. I have been going to the gym lately doing a 4 day workout. After doing research on here I came across this program. I would like to try this program out but my main issue is I feel like the chest isn't being worked enough. I could be completely wrong here but I literally have no chest at all and want to build that up a lot. Will this workout do that for me? Sorry for the noob question lol I am trying to search and learn about what I should be doing to properly grow but get confused easily. Any input would be great.

After six months of intense cutting, I realized that I had almost no muscle mass. So, I started on All Pro's. Honestly, it's been great. I have been eating ~1.1g/lbm and it's been working pretty well.

I have heard that while All Pro's starts out slow, and while the deload workouts may seem easy at the beginning, they get hard pretty quick. I mean, I currently bench 75 lbs (yeah, I know). If I kept up with this progression for 6 months, I will be benching 125 lbs. At that point, even my deload workouts will be 105 and 90 lbs -- more than what I bench now. In a year, when I'll be benching 180, even my deloads will be 160 and 145. I'm pretty sure you will quite worked at that point, and even your deloads will involve some heavy lifts

[VegasBhoy]

Just completed day 1 workout 1 and heres my (Pathetic) weights so far.

SQUAT: 30kg (66lbs)
BENCH: 30kg (66lbs)
BOR: 30kg (66lbs)
OHP: 20kg (44lbs)
SLDL: 40kg (88lbs)
CURLS: 12.5kg (27.5lbs) each arm
CR: 20kg (44lbs)

Now I was cautious to start off light but these have to be the lowest numbers ive saw on this programme! But I tell you this morning my legs are STILL like jelly, it was a struggle walking downstairs after I got out of bed lol
But do these numbers looks a bit unbalanced? I completed all lifts with good form and only really feel it on my legs today but Im really looking forward to completing thise routine and actually being able to lift a weight heavier than a 14 year old girl!

[RockStar1987]

Planning to give this workout a go. Guys any before and after pics of people running this workout?? Would really give me some confidence and help in motivation ^_^

[DwyaneWade]

Day 3 (light workout)
Squat 185lb
Bench 150lb
BOR 105lb
OBP 95lb
SLDL 135lb
Upright row 65lb
Barbell Curl 65lb
Calf raises 235lb

Feel excellent and powerful! Ready for next week!

[steelmonkey]

Planning to give this workout a go. Guys any before and after pics of people running this workout?? Would really give me some confidence and help in motivation ^_^

Here are a couple of profiles to check out!

bodyspace.bodybuilding.com/69cam/

forum.bodybuilding.com/showthread.php?t=148265593

And on another note, just finished C2W4 Heavy day, I went in feeling pretty flat, but suprisingly i didnt struggle too much, im fairly confident for next week test day!

[themanali]

This workout goes for 3 days per week. Any chance of me adding a fourth day?? any recommended workouts if i was to add a fourth day.

[themanali]

Im unsure on which weights to start off with?? I currently weigh 81kg....

[VegasBhoy]

Im unsure on which weights to start off with?? I currently weigh 81kg....

Nothing to do with YOUR weight, its based on what yer 10 rep max is then follow the instructions on the 1st page of this thread.

[FitBeyondForty]

Im unsure on which weights to start off with?? I currently weigh 81kg....

As stated already. Your weight has nothing to do with how much weight you start with.

Go to the gym and do each exercise in order.

For each exercise, pick a weight that you think you can lift between 8-12 times.

Write down the weight and how many reps you did with good form.

Enter the info in the calculator below. Use the " 10 rep max " weight as your starting weight. Good Luck.

http://www.naturalphysiques.com/18/o...max-calculator

Ex: If you can squat 140lbs for 11 reps, your "10 rep max " would be 146lbs. That would be your starting weight for squats. The same fomula applies to the other exercises.

[Mbuzz]

Would it hurt my results if I switched to dumbbells for the 3rd day? I have access to a gym only Monday-Thursday so I can only get in two of the three days at the gym. I have dumbbells at my house that I could use on the 3rd day but I was wondering if it would seriously hurt my results?

[frenchy72]

I snapped a 21 day progress photo (in profile...no pic posting yet) of the back this morning after my wife told me that she could see "ripples". There's definitely something going on.

I will admit that a lot of this, as mentioned repeatedly, is diet. I've been eating at a 750-1000 cal deficit since 8-20 and haven't had a drop of alcohol since 8-13. I'll celebrate with a beer when I hit 175.





Oh, you younger guys should know. As you can see in the pic this workout makes your hair fall out.

[69cam]

Planning to give this workout a go. Guys any before and after pics of people running this workout?? Would really give me some confidence and help in motivation ^_^

Here ya go.

http://forum.bodybuilding.com/showth...hp?t=146599373