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  1. #1
    Thrower OKilk's Avatar
    Join Date: Oct 2004
    Location: Estonia
    Age: 38
    Posts: 13
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    Bodybuilding.com suggested workout plan

    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
    Cheers:)
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  2. #2
    Bootless Errand ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Posts: 85,695
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    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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