Reply
Results 1 to 5 of 5

Thread: workout program

  1. #1
    Registered User Atahuallpa's Avatar
    Join Date: Jan 2017
    Age: 46
    Posts: 9
    Rep Power: 0
    Atahuallpa is on a distinguished road. (+10)
    Atahuallpa is offline

    workout program

    Hello, am 46 yrs old, 78kg, 24bf (lower abdomen)
    i would like to know if this is to much for one day workout 3 to 4 day per week.
    I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF.

    trying to find the most complete exercise per muscle group so i don't burn.

    I workout from home, dumbbells, EZ bar, Olimpic bar, bench, have a decent home gym.
    Thank you.

    INCLINE PRESS 3 X 10
    DECLINE 3 X 10
    FLAT 3 X 10
    FLIES 3 X 12

    BICEPS AND TRICEPS

    CURL BAR BICEPS 3 X 12
    TRICEP EXTENSIONS DUMBELL 3 X 12
    INCLINE BICEP CURL 3 X 12
    TRICEPS DIPS 3 X 12
    PREACHER EXTENSIONS 3 X 12

    LEGS

    SQUATS 3 X 10
    SUMO SQUAT 3 X 12
    BAR HIP BRIDGES 3 X 12
    STANDING CALF RISE 3 X 12
    SEATING CALF RISE 3 X 12


    SHOULDERS & BACK

    DUMBELL SHOULDERS RISE 3 X 10
    ARNOLD PRESS 3 X 12
    BAR UP RIGHT ROW 3 X 12
    SHRUGS 3 X 15
    BENT OVER ROWS 3 X 15
    PULL UPS 3 X FAILURE
    CHIN UPS 3 X FAILURE
    Reply With Quote

  2. #2
    Registered User Atahuallpa's Avatar
    Join Date: Jan 2017
    Age: 46
    Posts: 9
    Rep Power: 0
    Atahuallpa is on a distinguished road. (+10)
    Atahuallpa is offline
    wow, 400+ view and not even a single reply, thank you.

    Originally Posted by Atahuallpa View Post
    Hello, am 46 yrs old, 78kg, 24bf (lower abdomen)
    i would like to know if this is to much for one day workout 3 to 4 day per week.
    I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF.

    trying to find the most complete exercise per muscle group so i don't burn.

    I workout from home, dumbbells, EZ bar, Olimpic bar, bench, have a decent home gym.
    Thank you.

    INCLINE PRESS 3 X 10
    DECLINE 3 X 10
    FLAT 3 X 10
    FLIES 3 X 12

    BICEPS AND TRICEPS

    CURL BAR BICEPS 3 X 12
    TRICEP EXTENSIONS DUMBELL 3 X 12
    INCLINE BICEP CURL 3 X 12
    TRICEPS DIPS 3 X 12
    PREACHER EXTENSIONS 3 X 12

    LEGS

    SQUATS 3 X 10
    SUMO SQUAT 3 X 12
    BAR HIP BRIDGES 3 X 12
    STANDING CALF RISE 3 X 12
    SEATING CALF RISE 3 X 12


    SHOULDERS & BACK

    DUMBELL SHOULDERS RISE 3 X 10
    ARNOLD PRESS 3 X 12
    BAR UP RIGHT ROW 3 X 12
    SHRUGS 3 X 15
    BENT OVER ROWS 3 X 15
    PULL UPS 3 X FAILURE
    CHIN UPS 3 X FAILURE
    Reply With Quote

  3. #3
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 3,743
    Rep Power: 22320
    TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000) TolerantLactose has much to be proud of. One of the best! (+20000)
    TolerantLactose is online now
    Typical novice "hit muscles from every angle" program.
    Have I now become your enemy by telling you the truth?
    Galatians 4:16
    Reply With Quote

  4. #4
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 774
    Rep Power: 18243
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    What are you looking for if not good advice already given to you?

    Here are some examples of people who already tried helping you.

    Originally Posted by rsid97 View Post
    Stick to a properly written program.
    Originally Posted by Plateauplower View Post
    https://forum.bodybuilding.com/showt...hp?t=168581133

    Follow the advices in the link above.

    Don't worry, you won't accidentally get too big....

    Are you the guy from the show "Ancient Aliens"? Maybe its just the hair....
    Originally Posted by grubman View Post
    Your best bet is to educate yourself on the basics. Fortunately a guy named Ironwill has posted those right here:

    https://forum.bodybuilding.com/showt...hp?t=168581133
    Originally Posted by tommydamic68 View Post
    I would start on a beginner program like Fierce 5 which can be found in the stickies on this forum.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  5. #5
    Registered User jaxqen's Avatar
    Join Date: Dec 2016
    Age: 33
    Posts: 767
    Rep Power: 5609
    jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000) jaxqen is a name known to all. (+5000)
    jaxqen is offline
    1. Most people here believe you should train a muscle group at least twice a week,so you will not get many positive reviews.
    2. You might get better results with an upper lower program, in my opinion, but what the hell, if you like it, try it! It depends on how well you adapt, on your progression, on your nutrition and recovery. Try it for 6 months and see.
    3. I would replace bar hip bridges with romanian deadlifts/stiff legged deadlifts.
    4. What the hell are preacher extensions?
    5. I would do back and then shoulders: rows, pullups, chinups and then the others.
    6. Good luck!
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts