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  1. #1
    Registered User Land_Shark's Avatar
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    Question My 4 Day Workout Plan... Tips, Advice?

    I spent a couple hours making a workout plan by listing some of the possible exercises I can do for each body area. I do not have a gym membership, so far I have the following: Pull up bar, Punching bag, Jump rope, Bike (Stationary and one for outside), Exercise Ball, Weights with one long bar that I can set up to whatever I would like, and I think I also have one dumbbell with switchable weight.

    I always workout and just do random things (For that muscle area) until I know I have done a good workout. I wanted to try and find some exercises that I could use when I get stuck so now I have a wide variety to choose from. Since I workout at home my options are some what limited but I know I can achieve a lot just at home.

    Any tips, advice, or comments would be great! Thanks!

    -How is my set up? Would anyone change it so that I do back and triceps or something on the same day or does mine look alright?

    -What are some more at home workouts I can do?

    -Anyone in the same position? What is your workout plan like?


    Also about me and my goal:

    -I have a very good diet, I cut out all bad stuff and have started to eat foods that help me and my metabolism (I cut off about 10 pounds in a month and a half just from making a good diet and exercising)

    -My main goal here is to shape my body and start gaining a little muscle, my diet will change a little bit here when I start this circuit.



    Mondays

    Biceps
    - Bar Curl
    - Hammer Curl
    - Pull Ups
    - 21s
    - Front / Reverse Palm

    Forearm
    - Bar Curl
    - Reverse Grip (Full arm bar curl)
    - Dumbbell 90 Degree Twist
    - Dumbbell Inner Curl
    - Dumbbell Behind Curl

    Back
    - Plank
    - Side Plank
    - Twisted Plank
    - Bird Dog
    - Superman
    - Barbell Rows
    - Seated Bent Over Rows

    1 to 2 Mile Run



    Tuesdays

    Shoulders
    - Military Press
    - Side Raises
    - Reverse Flies
    - Innies and Outies
    - Side Raises
    - Shrugs

    Legs
    - Jumping Jacks
    - Lunges, Dumbbell Lunges
    - Ball Leg Curl
    - Prison Squats
    - Calf Raises

    30 Minute Bike


    Wednesdays ? Rest Day


    Thursdays

    Abs
    - Mountain Climbers
    - Bicycle
    - Crunch
    - Double Crunch
    - Plank
    - Leg Raises
    - Jack Knife
    - Swivel
    - Scissors (Flutter Kicks)
    - Chop

    Chest
    - Push Up
    - Wide Push Up
    - Hindu Push Up
    - Spiderman Push Up
    - Incline Push Up
    - Bar Push Up
    - Floor Dumbbell Flies
    - Floor Bench, Dumbbells
    - Incline Dumbbell, Rigged Bench

    Triceps
    - Dips + Leg Raised Dips ( No higher than the chair )
    - Dumbbell Press (Behind Head)
    - Triceps Extension
    - Kick Backs

    1 to 2 Mile Run


    Fridays

    Biceps
    - Bar Curl
    - Hammer Curl
    - Pull Ups
    - 21s
    - Front / Reverse Palm

    Forearm
    - Bar Curl
    - Reverse Grip (Full arm bar curl)
    - Dumbbell 90 Degree (Turns)
    - Dumbbell Inner Curl
    - Dumbbell Behind Curl

    Shoulders
    - Military Press
    - Side Raises
    - Reverse Flies
    - Innies and Outies
    - Side Raises
    - Shrugs

    30 Minute Bike

    Saturday and Sunday ? Rest Days
    Last edited by Land_Shark; 02-17-2010 at 01:12 PM.
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  2. #2
    Registered User Land_Shark's Avatar
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    Bump!!
    Last edited by Land_Shark; 02-17-2010 at 04:41 PM.
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  3. #3
    Registered User strkout35's Avatar
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    lol @ thinkings planks are a back workout
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  4. #4
    Registered User Land_Shark's Avatar
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    Originally Posted by strkout35 View Post
    lol @ thinkings planks are a back workout
    Hey thanks for the great advice there man, really appreciate it!! There are other reasons I have just the plank on there but in all I think it will help with my back. Strengthening my mid section is a huge part of helping my back stay in great shape and preventing further damage... I have already hurt my lower back before and do not plan on making it worse.

    Again thanks for the comment it really does help me a lot here.
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  5. #5
    Registered User Josh_607's Avatar
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    Holy crap, you planning on spending 2-3hours in the gym everyday?

    Edit: Or at home in your case.
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  6. #6
    Registered User Land_Shark's Avatar
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    Originally Posted by Josh_607 View Post
    Holy crap, you planning on spending 2-3hours in the gym everyday?

    Edit: Or at home in your case.
    No No.. First of all I dont go to a gym this is all at home...

    Second this is a list of options for exercises I can do so I don't get stuck working out biceps I can look on my list for more options so I am not in a roadblock. I do plan to work out those main groups ( Back, Bicep, Forearm, and run all on Monday / Tuesday: Shoulder, Leg, Bike.. )


    Hope that makes sense...
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    Registered User Land_Shark's Avatar
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