So here it is:
Sunday: Core, 3 sets/15 reps. Back, 3 sets/ 15, 12, 10 reps.
Monday: Core, 3 sets/15 reps. Legs, 3 sets/ 15, 12, 10 reps.
Tuesday: Core, 3 sets/15 reps. Chest, 3 sets/ 15, 12, 10 reps.
Wednesday: Core, 3 sets/15 reps. Shoulders, 3 sets/ 15, 12, 10 reps.
Thursday: Core, 3 sets/15 reps. Biceps + triceps, 3 sets/ 15, 12, 10 reps.
I split the last two sets in half, like I do 6 reps, then stop, increase the weight, continue my other 6 reps. Then go 5 reps, increase weight, then continue my other 5 reps. (But just on biceps and triceps).
On Sunday, Tuesday and Thursday, after I'm done, I do 5x5 stronglifts.
Running on the treadmill everyday before start to workout for 20 minutes, adding 5 more minutes every week.
And I'm following a great diet too.
This program lasts to 23rd May, 8-weeks, I just finished the last week, 7 to go!
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03-29-2013, 03:56 AM #1
I would like to share my program with you guys, what do you think about it?
Whatever it takes.
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03-29-2013, 03:58 AM #2
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03-29-2013, 04:10 AM #3
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03-29-2013, 04:14 AM #4
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03-29-2013, 04:30 AM #5
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03-29-2013, 04:30 AM #6
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03-29-2013, 04:31 AM #7
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03-29-2013, 04:37 AM #8
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03-29-2013, 04:50 AM #9
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03-29-2013, 04:51 AM #10
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03-29-2013, 04:53 AM #11
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03-29-2013, 04:56 AM #12
There are a lot of cocky rude douche bags around here :P but I will give you my frank opinion.
I don't know about the doing core everyday part whether if its effective (as in whether doing extra will be any significant) or not because I myself have yet to do it but Bruce Lee used to do abdominal workout (crunches, sit up) almost everyday and anywhere (even while watching TV) throughout his day since he said that abdominal muscles contribute to most of the movements in martial arts and so forth. In the end, he turned out okay. I would say give it a try.
I am not sure about doing one group of muscle each day is alright, I have never tried that but I do mine on alternate days and allow muscle to recover 48 hours. If you tried it and it turns out fine for the first week, I guess its alright. About the power lifts, I am not sure if you should be clashing it with your regular exercises.
Doing cardiovascular for 20 minutes before working out is a good thing, I think cardiovascular exercise are kinda underrated and needs attention if you want that cut.
Cheers! Follow your own creativity, everyone has a different body type. Find yours!
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03-29-2013, 04:57 AM #13
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03-29-2013, 05:09 AM #14
Firstly I would like to say yeah there are a lot of asses around here haha.. Secondly thank you very much for your opinion. About the core exercises every day, its working fine for me, every day they get stronger honestly, but of course I leave them on Friday and Saturday to recover 48 hours, I don't do exercises at my home. And um, for the one group of muscle each day, look back at my program, I do back, legs, chest, shoulders, biceps and triceps. Which is good I guess, cause there is nothing connected with the after day workout. And yeah it turned out pretty fine, actually pretty insane, I gained 1.4 lbs in the first week. For the stronglifts I like to work hard, and it is giving me ultra strength. Cardiovascular exercises are fine for sure. Thanks again(: Repped+
Whatever it takes.
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03-29-2013, 05:10 AM #15
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03-29-2013, 05:17 AM #16
Hey dumbass, since I do strengthen my core everyday, and I don't with the other parts of my body, it is my life. And yeah I get stronger legs chest arms back shoulders with the stronglifts sir. I do whatever I wanna do, I want a strong core more than anything. Why are you people so rude? I got a main goal, I didn't made it up for nothing, everyone have their goals, well mine is different from yours.. So just respect yourself, cause if you tell someone about your program (as rude as you) he will laugh, then you tell him about your goals, your hopes, what are you going to do. He keeps laughing, why? Because hes a phucker like you sir, thanks.
Whatever it takes.
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03-29-2013, 05:21 AM #17
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03-29-2013, 05:25 AM #18
I didn't know, and I don't wanna know sir. I am not a troll, I'm just being creative. Creating my own program is something makes me feel really good, give it a shot, if its working you'll be so proud of yourself like you never did before, if its not.. Give it another shot, create another. About an advice loser, I can take. No problem, but with a nice reply of course. Not like, hey **** here's my advice. Awesome lol.
Whatever it takes.
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03-29-2013, 05:26 AM #19
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03-29-2013, 05:27 AM #20
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03-29-2013, 05:28 AM #21
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03-29-2013, 05:30 AM #22
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03-29-2013, 05:31 AM #23
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03-29-2013, 05:32 AM #24
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03-29-2013, 05:40 AM #25
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03-29-2013, 05:40 AM #26
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03-29-2013, 05:42 AM #27
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03-29-2013, 05:54 AM #28
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03-29-2013, 05:59 AM #29
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03-29-2013, 06:02 AM #30
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