I am looking to really start to get extremely serious about lifting to the point where it is treated more like a job instead of recreation. I need some guidance and some advice so I can start to get on the right track at least instead of being stuck on SS for the rest of my life.
First Question: Which workout will serve my body better?
WORKOUT ONE:
Monday: Chest/Biceps
•4 sets of Incline Dumbbell Press, 8-10 reps
•3 sets of Bench Press, 8-10 reps
•3 sets of Incline Flies, 8-10 reps
•3 sets of Chest Dips until failure
•3 sets of Barbell Curls, 8-10 reps
•3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
•4 sets of Squats 8-10 reps
•3 sets of Lunges 8-10 reps
•3 sets of Leg Press 8-10 reps
•3 sets of Leg Extensions till failure
•3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
•3 sets of Lat Pulldowns 8-10 reps
•4 sets of Deadlifts 8-10 reps
•3 sets of Bent Over Rows 8-10 reps
•3 sets of Dumbell Rows 8-10 reps
•3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
•4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
•3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
•3 sets of front raises 8-10 reps
•3 sets of Lying Rear Delt Raises 8-10 reps
•3 sets of Close-Grip Bench Press 8-10 reps
•4 sets of Pulldowns 8-10 reps
•3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
•3 sets of Deadlifts 8-10 reps
•3 sets of Squats 8-10 reps
•3 sets of Clean and Jerk 8-10 reps
•3 sets of Weighted Pull ups 8-10 reps
WORKOUT TWO:
Upper 1-
Bench
Military
Tricep Ex
Rows
Lat Pulldown
Arm Curl
Legs 1-
Squat
Lunges
Hang Clean
Leg Curl
Calf Raises
Seated Calf Raises
Upper 2-
Incline
Military
Tricep Ex
Rows
Lat Pulldown
Arm Curl
Legs 2-
Squat
Lunges
Hang Clean
Leg Curl
Calf Raises
Seated Calf Raises
3 sets for the first 2 days and 2 sets for the second 2.
Here is my current state....
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08-09-2011, 03:58 PM #1
I need some guidance but I have got two plans and need to know which one is best
Last edited by NoFXN; 08-09-2011 at 04:09 PM.
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08-09-2011, 04:13 PM #2
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08-09-2011, 04:42 PM #3
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08-09-2011, 04:43 PM #4
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