I'm ready for something new and want to give this a try
|
-
10-21-2009, 03:48 PM #1
-
10-21-2009, 04:34 PM #2
-
10-21-2009, 06:36 PM #3
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,534
- Rep Power: 12188
Heres two I like....
My Intermediate Workout
By Jesse Jobes a recreational powerlifter
Remember to work ABS everyday with either weight or without. Keep form perfect on every rep and make sure to use 100% intensity with everything.
Day 1 Bench day
Bench Press 5x5 (Warm-up then do 3 work sets increasingweight each set)
DB presses 3x10
Skullcrushers 3x10
Pushdowns 3x10
Lateral raises (front side bentover) 3x10
Bent over rows or DB rows 4x10
Day 2 Squat day
Squats 5x5 (Warm-up then do 3 work sets at sameweight increase weight each week) Remember to work on picture perfectform every rep
Leg curls 3x10
Hyperextions 4x10 (Add weight if you want to)
Calve raises 5x10
Day 3 Aux bench day
Incline or Decline presses 3x8 (alternate each
week)
DB extensions 3x10
Pressdowns 3x10
Lat pulldowns 4x10
Upright Rows 3x10
Day 4 DL day
Deadlifts 5x5 increase weight each set use Sumo
or Conv.
Powercleans 3x5
Straight leg DL's 3x8
Hyperextions 3x10 (add weight if wanted
------OR------
2 Day split Push/Pull Workout Routine
Push/Pull Workout Routine
This is a general workout plan. It can be used for building strength or muscle.
Pull (legs, back, biceps, & calves)
1. Squats (and/or Deadlifts)
2. Pull ups (or Lat pull downs) [optional]
3. Bent over rows (or cable rows)
4. Barbell curls
5. Calf raises [optional]
6. Side bends
Push (chest, shoulders, triceps)
1. Bench press
2. Shoulder press
3. Incline dumbbell bench press [optional]
4. Skull crushers (or maybe dips)
5. Crunches or sit ups
Here is a schedule for doing 3 workouts per week doing each workout an average of
1.5 times per week.
Week 1, Week 2,
Mon:, Pull, Push,
Wed:, Push, Pull,
Fri:, Pull, Push,
Here is a schedule for 4 workouts per week doing each workout twice a week.
Mon: Pull
Tue: Push
Thur: Pull
Fri: Push
Do both squats and deadlifts or alternate them in pull workouts for more recovery
time. Going lighter on one lift and regular on the other lift is another option.
Here is an reduced schedule with 4 workouts per week.
Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raiseshttps://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
10-21-2009, 07:37 PM #4
-
-
10-21-2009, 08:11 PM #5
-
10-21-2009, 08:17 PM #6
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,534
- Rep Power: 12188
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
Similar Threads
-
Looking for a good 2 days on, 1 day off routine to cut
By VR4 in forum Workout ProgramsReplies: 5Last Post: 08-12-2008, 11:48 AM -
looking for a good push pull program...
By vegasdsm in forum Powerlifting/StrongmanReplies: 4Last Post: 02-20-2008, 02:39 PM -
Looking for a good push pull workout
By DrStrangeLove86 in forum Workout ProgramsReplies: 4Last Post: 09-13-2006, 01:40 PM -
Looking for a decent push/pull routine
By Balboa™ in forum Workout ProgramsReplies: 4Last Post: 03-11-2006, 04:45 PM -
Looking for a good full body or 2 day split
By Brave Bull in forum Workout ProgramsReplies: 8Last Post: 11-22-2005, 02:42 PM
Bookmarks