workoutprogram

MoosesAreRude · 02-26-2007, 06:44 AM

this is my current training program it seems to be getting good results, I just would appreciate any opinions or thoughts on areas which you feel may need improving, or if its under or over training etc. (i think I know wot most of the exercises are called if not bare wiv me)

Monday - Chest and Tri's
Flat bench press using single dumbells
25kg x 10
30kg x 10
35kg x 10
30kg x 10

Flat bench flies
17.5kg x 10
20kg x 10
22.5kg x 10
20kg x 10

Incline bench with bar
55kg x 10
65kg x 10
70kg x 10
55kg x 10

pull down machine for tris, kind of on the pulley machine arms straight then moving then up and bak down(kinda like ur goin get down and pushin a dog down lmao)..think this is called cable push down?
20kg x 10
25kg x 10
30kg x 10

Seated Triceps Press
25kg x 10
30kg x 10
35kg x 10
30kg x 10

Bent-Over One-Arm Dumbbell Triceps Extension
7.5kg x 10
10kg x 10
10kg x 10
7.5kg x 10

Tuesday - Back And Traps

Lat pull down
45kg x 10
55kg x 10
65kg x 10
45kg x 10

Dumbbell Row
20kg x 10
22.5kg x 10
25kg x 10
20kg x 10

Reverse Flies
7.5kg x 10
10kg x 10
12.5kg x 10
7.5kg x 10

Shrugs
20kg x 10
25kg x 10
30kg x 10
25kg x 10

Then do circuit training on a tuesday night for abs and cardio

Wed - Recovery day sometimes throw in wrist curls for forarm

Thursday - Shoulder and Bicep

Bradford/Rocky Presses
45kg x 10
55kg x 10
65kg x 10
45kg x 10

Power Partials but then when dumbell is all the way up to the side pull arms in and push the weights up then back down and to original position and complete the power partial.
12.5kg x 10
15kg x 10
15kg x 10
12.5kg x 10

front dumbbell raises
10kg x 10
10kg x 10
10kg x 10

Dumbbell Alternate Bicep Curl
15kg x 10
15kg x 10
15kg x 10

Alternate Hammer Curl
15kg x 10
15kg x 10
15kg x 10
(do both of these very concentrated seems to work well)

Concentration Curls
10kg x 10
12.5kg x 10
15kg x 10
10kg x 10

then circuit training on thursday night again for abs and cardio

Friday - All round

on fridays tend to just do an exercise for each body part and do an all round session depending what we are feeling like doing

Thank you for any constructive critisum=P

tsmack202 · 02-26-2007, 09:02 AM

Quote:

Originally Posted by MoosesAreRude

this is my current training program it seems to be getting good results, I just would appreciate any opinions or thoughts on areas which you feel may need improving, or if its under or over training etc. (i think I know wot most of the exercises are called if not bare wiv me)

Monday - Chest and Tri's
Flat bench press using single dumbells
25kg x 10
30kg x 10
35kg x 10
30kg x 10

Flat bench flies
17.5kg x 10
20kg x 10
22.5kg x 10
20kg x 10

Incline bench with bar
55kg x 10
65kg x 10
70kg x 10
55kg x 10

pull down machine for tris, kind of on the pulley machine arms straight then moving then up and bak down(kinda like ur goin get down and pushin a dog down lmao)..think this is called cable push down?
20kg x 10
25kg x 10
30kg x 10

Seated Triceps Press
25kg x 10
30kg x 10
35kg x 10
30kg x 10

Bent-Over One-Arm Dumbbell Triceps Extension
7.5kg x 10
10kg x 10
10kg x 10
7.5kg x 10

Tuesday - Back And Traps

Lat pull down
45kg x 10
55kg x 10
65kg x 10
45kg x 10

Dumbbell Row
20kg x 10
22.5kg x 10
25kg x 10
20kg x 10

Reverse Flies
7.5kg x 10
10kg x 10
12.5kg x 10
7.5kg x 10

Shrugs
20kg x 10
25kg x 10
30kg x 10
25kg x 10

Then do circuit training on a tuesday night for abs and cardio

Wed - Recovery day sometimes throw in wrist curls for forarm

Thursday - Shoulder and Bicep

Bradford/Rocky Presses
45kg x 10
55kg x 10
65kg x 10
45kg x 10

Power Partials but then when dumbell is all the way up to the side pull arms in and push the weights up then back down and to original position and complete the power partial.
12.5kg x 10
15kg x 10
15kg x 10
12.5kg x 10

front dumbbell raises
10kg x 10
10kg x 10
10kg x 10

Dumbbell Alternate Bicep Curl
15kg x 10
15kg x 10
15kg x 10

Alternate Hammer Curl
15kg x 10
15kg x 10
15kg x 10
(do both of these very concentrated seems to work well)

Concentration Curls
10kg x 10
12.5kg x 10
15kg x 10
10kg x 10

then circuit training on thursday night again for abs and cardio

Friday - All round

on fridays tend to just do an exercise for each body part and do an all round session depending what we are feeling like doing

Thank you for any constructive critisum=P

good routine but barbell curls add mass so do those befor all that hammer/ alt crap

MoosesAreRude · 02-26-2007, 10:39 AM

thanks, I will give a go adding that in there then before doing the other stuff? would have liked a few views on it rather than just one lol but still anys better than none i guess=P