So I'm going to be returning to college soon and want to continue working out. I want to lift every day during the week and take each weekend off. Below is my proposed plan. I've taken a workout routine from one of the stickies and slightly modified it. Any input would be greatly appreaciated, since this is my first time moving to such a routine. Thank you to all in advance for your input!
Each exercise 2-4 sets, reps 5-8.
(monday)-Back/Bis
Deadlifts
A Row
Chins or Pulldows
Bicep Curl
(tuesday)-Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation
(wednesday)-Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
(thursday)-Back/Bis
Deadlifts
A Row
Chins or Pulldows
Bicep Curl
(friday)-Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation
**note: ab work will be done each day, as well as cardio 3 days a week.
|
-
07-27-2011, 11:04 PM #1
Workout Routine for the College Student?
-
07-27-2011, 11:35 PM #2
- Join Date: Jul 2008
- Location: Fort Lauderdale, Florida, United States
- Age: 39
- Posts: 39
- Rep Power: 0
I once did my split like that!
Toss in a shrug and a lateral raise for the shoulder.
abs every day not a great idea.
with only 4 exercises per day, might require more than 2-4 sets.
As far as the rep range goes, looks like one from hypertrophy, 80% of your max. You're a small guy so stick with good form and have good rests in between sets.
Don't forget to warm up.Last edited by paroot; 07-28-2011 at 12:04 AM.
Jan 29, 2012 - 240.4
April 20, 2012 - ???.?
We will see...
-
07-28-2011, 06:27 AM #3
I'm actually wanting to do more like 5 or 6 exercises per day, but I'm not sure what to add to each day to improve them. Any suggestions for the days?
Also, why is 15 minutes of ab work daily not a good idea? I've been doing that for a little over a year and it seems to have good results thus far.
Sorry to ask so many questions, but what is a good warmup?
thanks guys.
-
07-29-2011, 06:59 AM #4
So this currently I have this as my workout plan. Any critiques?
(monday)-Back/Bis
Deadlifts
A Row
Bicep Curl
Chins or Pulldows
Preacher Curls
(tuesday)-Chest/Tris
Bench
Chest Dips
Incine Bench
Triceps Isolation
Decline Bench
(wednesday)-Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
Shrugs
Lat Raise
(thursday)-Back/Bis
Deadlifts
A Row
Bicep Curl
Chins or Pulldows
Preacher Curls
(friday)-Chest/Tris
Bench
Chest Dips
Incine Bench
Triceps Isolation
Decline Bench
-15 minuetes of Ab work every day.
-
-
07-30-2011, 09:33 AM #5
-
07-30-2011, 10:12 AM #6
- Join Date: May 2008
- Location: Kentucky, United States
- Age: 34
- Posts: 2,855
- Rep Power: 0
So you took the 3 day workout and added 2 extra back/bi and chest/tri days. Just hop on SS or a proven 5x5. I'm doing madcow's 5x5 now and eating a ton and hitting PRs every week so far. The routine's may not be bodybuilding routine's, but smaller guys like us need to get bigger and stronger before we move to a more bodybuilding type split
-
07-30-2011, 01:43 PM #7
-
07-30-2011, 01:50 PM #8
-
-
07-30-2011, 01:56 PM #9
-
07-30-2011, 01:57 PM #10
- Join Date: May 2008
- Location: Kentucky, United States
- Age: 34
- Posts: 2,855
- Rep Power: 0
It's Starting Strength by Mark Rippetoe, go back and read the stickies. You don't need to train everyday as a beginner. A lot of people also recommend doing all pro's beginner workout since it's more of a bbing approach, as opposed to the beginner strength routines. Just get bigger and stronger and worry about the 5 day splits later down the road as these are usually what more advanced guys use.
-
07-30-2011, 03:12 PM #11
Similar Threads
-
I need help making a workout routine for the summer...
By aceshigh92 in forum Losing FatReplies: 1Last Post: 05-29-2009, 03:35 AM -
Workout/routine for the Holidays??
By kike_ej20 in forum Workout ProgramsReplies: 2Last Post: 01-02-2009, 11:15 PM -
Need a workout routine for the summer
By BC8588 in forum Workout ProgramsReplies: 2Last Post: 05-11-2008, 06:09 PM -
Effective Fat loss for the college student
By spencej1 in forum Workout ProgramsReplies: 2Last Post: 09-22-2007, 01:11 PM
Bookmarks