Vasarnap's 8-12 Week Workout Plan

[Vasarnap]

8-12 Week Workout Plan

Well I?ve decided to start my own journal for weightlifting purposes and to give myself extra motivation to post things down. I?ve even made Bodybuilding.com as my homepage. I?ve been on and off working out and Iv?e done football weightlifting/working out and Wrestling weightlifting/working out. At Football season I bulked up from 125 to 155 as a free safety second string but I got a lot of play time. Then it came to wrestling season and I went down from 140 to 125 to fit my weight class. From all that weight training I was able to reach regional finals with a record of 37-8 before being injured at the final match. So now I?ve started a work out program to get stronger and more fit as I plan to start doing MMA fighting.

notes
I currently go to the YMCA of greater Hollywood and after I do my workout I go to the sauna for 15 mins.
Stretch for a full range of motion. First 1-2 weeks easy.
Been lifting since I was 14 now im 18.
Usually lift around 3-7pm whenever is convenient for me.
immediatly after workout use creatine then whey isolate after 15-30 mins
Some workouts will change as I progress

Supplements I currently have:
Green Mag
Universal Storm
Nitro tech Hardcore
True-Mass
Syntha 6
Optimum 100% Whey
Buying more when needed

Goals:
Improve bench Press to 255 current max 200
Improve Squat to at least 300 current squat unknown
Improve abs
Have beach body for summer

Training Split- Regular Workout days
Do Abs Everyday
Run for 5 min at 8 speed.
Alternatives- sprint at 9.5 at 3 mins
Not in any specific order

Chest, biceps, Abs
Warm Up=2 sets
Dumbbell Bench press |3 Sets/8,6,6
*Barbell Bench Press |4 Sets/10,8,8,6
Incline Dumbbell Bench Press |3 Sets/8,6,6
Higher Incline Dumbbell Bench Press |3 Sets/6
Standard Dumbbell Curl |3 Sets/10
E-Z Bicep Curl |3 Sets/8,8,6
Concentration Curl |3 Sets/8
*Incline Dumbbell Curl |3 Sets/failure
*Biceps Peak |3 Sets/10
* Hammer Curl |3 Sets/10



*Option 2

Shoulders, Forearms, Traps

Shoulder Dumbbell Press |4 Sets/10,8,8,6
Barbell Press |3 Sets/10,10,8
Twisting Forward Dumbbell Presses |3 Sets/10,8,8
Seated Barbell Deltoid Military Presses |3 Sets/10,8,8
*Lateral Shoulder Flyes |3 Sets/10
Palm Up Dumbbell Wrist Curls
Cable Wrist Curls
*Dumbbell Palm Up Wrist Raises
Barbell Wrist Curls
Dumbbell Shrugs
Jumping Barbell Shrugs


Triceps, Back, Abs

Warm Up= 2 sets Chin Up
Pull Up (Back) |4 Sets/10
Dips |4 Sets/10
Wide Grip Pull Up |3 Sets/10 on pull up machine
Parallel Grip Pull Up |3 Sets/10
Triceps pushdowns |5 Sets(1 warm-up)/8,8,8,6,6
Skull Crushers |5 Sets/10,8,8,6,6
Sub Set Option 1
Lying T-Bar Rows |3 Sets/6
Reverse Grip Pull downs |4 Sets/8
Cable Lat Pulldown |3 Sets/8
Seated Cable Rows |4 Sets/8
Sub Set Option 2
Incline Bench Dumbbell Rows |4 Sets/8,8,6,6
Wide Grip Rear Pull downs |3 Sets/8
Seated Cable Rows |4 Sets/8
Barbell Rows |3 Sets/8
different option every 2 weeks

Legs, Lower Back

Power Clean |4 Sets/6
Speed Power Clean |3 Sets/12,10,10
Leg Press |4 Sets/8,6,6,5
Leg Extension(2 warm up sets) |4 Sets/10,8,8,6
*Dumbbell Lunges |3 Sets/8
Seated Legs Curls |3 Sets/8
*Lying Leg Curls |4 Sets/8
*One Legged Seated Curls |3 Sets/10
Barbell Squat |3 Sets/6
Dumbbell Stiff Leg Deadlifts |5 Sets/10
Rocking Barbell Calf Raises |3 Sets/30,25,25
Seated Machine Calf Raises |5 Sets/12,10,10,10,8



Abs
Explosive Ab Workout

Hanging Ab Raises |5 Sets/15-25
Leg Ab Lifts |4 Sets/20
Reverse Crunches |3 Sets/20
Method Abs |3 Sets/20
Bicycle Crunches |4 Sets/30
Scissor Crunches |2 Sets/30
Twisting One Leg Crunches |2 Sets/36
Regular Crunches
|2 Sets/50

Oblique Workout

Lifting leg oblique crunches |3 Sets/12
Bicycling Crunches |3 Sets/60
Lying Oblique Crunches |3 Sets/60 each side
Fingers to heel Oblique Touches |3 Sets/30

[Vasarnap]

yesterday I did my Chest, Biceps Abs routine workout.
started off with my Protein intake.
Cytogainer at at 1pm.
Nitro tech hardcore at three 1 hour before workout.
Got stretched up and ran for about 5 minutes to get the blood flowing.
did a lil bit off push ups was a pre warm up.


Warm Up was 2 sets of the bar 135

Barbell Bench Press
|4 Sets/10,8,8,6 weight: 145, 150, 160, 165

Dumbbell Bench press
|3 Sets/8,6,6 weight: 60, 65, 65

Incline Dumbbell Bench Press
|3 Sets/8,6,6 Weight: 45, 50, 55

Standard Dumbbell Curl
|3 Sets/10 Weight: 30

E-Z Bicep Curl
|3 Sets/8,8,6 Weight: bar+15 and 20

Concentration Curl
3 Sets/8 Didnt not complete

Hammer Curl
|3 Sets/10 Weight: 25

overall as a first day it was a pretty good workout felt a good pump and was really confident but i do felt like I gotten weaker over the past months which means I will have to work out my strength and use good supplements.
I felt that I was lacking a lot since I wasnt able to finish 1 bicep work out and I didnt get to do my abs due to too much waiting time after sets. I went tot he gym at 4 and came out at 5:30 and since I was late and had to go to my girls house I had to cut my workout short.
Overall though I felt like I had a decent workout.
Post workout supplement: 2 scoops of Nitro Tech Hardcore.