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04-08-2007, 10:34 AM
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#1
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Registered User
Join Date: Aug 2006
Age: 22
Posts: 85
Rep Power: 4 
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chins/pullups/dips
I'm hopeless at all three of these but I've seen a program I like that has chins and pullups. This is it:
Monday
Squat 3x8-10 reps
Pullups/chins 3x8-10
Incline dumbbell press 3x-8-10
Dumbbell press 3x8-10
Wed
Bulgarian split squat/ hack squats or front squats 2x15
Hyperext 2x15
Dips (if you can do 15 reps) or flat dumbbell press 2x15
straight arm pull downs 2x15
barbell or dumbbell press 2x15
hammer curls 2x15
Fri
Deadlift 5-6 x 2-4
Flat barbell press 6x3-4
chins/pullups weighted if necessary 6x3-4
push press 6x3-4
What exercises should I replace them with? And how much wait training until I'd be able to do what it says here? Thanks in advance.
EDIT: I thought I'd mention I did do a search for this, but I'm not patient enough to go through 20 pages of results lol.
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04-08-2007, 12:00 PM
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#2
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Registered User
Join Date: Dec 2006
Location: Fairfax, Virginia, United States
Age: 23
Stats: 6'0", 179 lbs
Posts: 524
BodyBlog Entries: 0
BodyPoints: 4499
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Is there an assisted pull-up/dip machine you could use? At first I had to take a few pounds of assist to do my dips, but now I can do them without... it just took a few weeks.
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04-08-2007, 12:18 PM
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#3
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Registered User
Join Date: Oct 2005
Age: 42
Stats: 204 lbs
Posts: 13,763
BodyBlog Entries: 0
BodyPoints: 23302
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r u fat?
__________________
"the red light...somebody's got to pay"
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04-08-2007, 01:56 PM
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#4
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Nu Male
Join Date: Feb 2007
Location: Miami, Florida, United States
Age: 22
Stats: 5'9", 143 lbs
Posts: 346
BodyBlog Entries: 0
BodyPoints: 4890
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pullups and dips should not be skipped over. Practice them. Do them slow. Believe it or not you can have bad form doing such basic exercises. For your own sake, get good at them. Think of it like Arnolds weak point training: you suck at pullups and dips, so do them FIRST when you get in the gym and make sure you do them clean.
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04-08-2007, 01:58 PM
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#5
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back with half the reps
Join Date: Jul 2004
Location: San Diego, CA, United Kingdom (Great Britain)
Stats: 5'8", 186 lbs
Posts: 18,724
BodyPoints: 16558
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do you have an assisted dip/chin machine available?
__________________
Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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04-08-2007, 10:20 PM
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#7
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Lowest Scum of the Boards
Join Date: Oct 2004
Location: Toronto, Ontario, Canada
Age: 23
Stats: 5'11", 175 lbs
Posts: 3,977
BodyPoints: 4085
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These three are great for spacing out your spinal discs which get compressed to **** with all the weightlifting exercises.
__________________
"Watching a man working out properly is almost frightening; the intensity of effort is so great that the subject's entire body is shaking, his face will turn dark red or even purple and both breathing and heart action will be increased at least 100%, and frequently far more than that." -Arthur Jones
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04-08-2007, 10:57 PM
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#8
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Registered User
Join Date: Mar 2007
Location: Mississippi, United States
Age: 26
Stats: 5'9", 150 lbs
Posts: 29
BodyBlog Entries: 0
BodyPoints: 852
Rep Power: 0
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setup a bar at home and get an old folding "steel chair" (think pro wrestling). stand and do the negatives while taking the weight off your feet. rotate to your toes if you have to. then stand up and repeat. you could also use your legs assist in the pull up. Sometimes if I isolate like when doing DB curls i'll use the other hand to keep me from losing ground.
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04-13-2007, 11:01 PM
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#9
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Registered User
Join Date: Aug 2006
Age: 22
Posts: 85
Rep Power: 4
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Sorry for the late reply, I went away for a few days. Nah there's no assist machine at the gym I go to now, and John I am the complete opposite of fat lol. I have trouble putting on 1kg! Thanks for all the suggestions.
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