Well, I've been off lifting for some years now and I'm planning on getting back to it. The problem is that I have several different workout plans and I used to be a thrower with a personal trainer and our lifting cycles went from 3x10 to 3x5 or 5x5 - strength was the main point. Now I'm 25 and I thought why not to give a bb.com plan a try. What do you guys think about it ?
Monday
Seated barbell military press 3x12
Side Lateral Rise 3x12
Seated Bent-Over Rear delt raise 3x12
Front Dumbbell Raise 3x12
Barbell Shrug 3x12
Hanging leg raise 3 x failure
Crunches 3 x failure
Tuesday
Squat 3x12
Hack squat 3x12
Leg Extensions 3x18
Lying leg curls 3x12
Stiff-legged barbell 3x12
Standing Calf raises 3x12
Seated calf raises 3x20
Thursday
Incline Dumbell Press 3x12
Barbell Bench press - Medium 3x12
Incline Dumbell Flys 3x12
Dumbell Flyes 3x12
Triceps Pushdown 3x12
Lying Triceps Press 3x12
Bench Dips 3x12
Flat Bench Lying Leg Raise 3x12
Oblique Crunches 3x12
Friday
Chin-up 3x12
Bent Over Barbell row 3x12
One arm dumbell row 3x12
Barbell Deadlift 3x12
Barbell Curl 3x12
Hammer Curls 3x12
Concentration Curls 3x12
Comments are welcome
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10-26-2010, 12:47 PM #1
Bodybuilding.com suggested workout plan
Cheers:)
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10-26-2010, 01:36 PM #2
If your goal is still strength, it's way off the mark. Splits, with all thier inherent iso exercises, are the wrong path to strength.
Check the stickies in the 'powerlifting' forum.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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