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Current weightlifting program



 
 
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KJFITNESSDUDE
Posts: 15,785
8/9/12 2:20 P

I don't do chins as part of my routine but I have a pull up bar attached to the ceiling at the bottom of my cellar stairs and my rule is that every time I go down there (my man cave is there so I go there a lot) I do as many chins up as I can (or pull ups for a change).

Dips get rotated in there but only when I know I'm going to a gym.

@NHOYLE1:
This is a skull crusher:
www.muscleandstrength.com/exercises/ez-bar
-skullcrusher.html


This particular routine is my new 8 week routine. I'll take a week off and then alter it. Actually, I alter exercises listed every other week but not the "core" routines like bench, deadlift, squats and press I include those all the time.

I do leg extensions and in the past I did screw up my knees so I go a bit lighter these days. I have never heard that leg curls are bad for the knees, huh, learned something new today.





KJFITNESSDUDE
Posts: 15,785
8/9/12 2:14 P

@Armsport: I remember you suggested doing the BORs before deadlifts (about a year ago). I have done it that way, just didn't list it that way this time.





ARMSPORTS
Posts: 1,310
8/9/12 1:47 P

How you do bentover rows after deadlifts is beyond me KJ. My erectors would be screaming in protest! I like it but where are the dips and chins bro??



NHOYLE1
Posts: 351
8/9/12 9:46 A

I am still developing my program, so it is not set yet. I had some questions about your's.

1. What is a skullcrusher?

2. How long have you been using this routine?

3. I notice that you do leg curls and leg extensions. I thought I had read (on this site maybe) that those style exercises were bad for the knees. Have you experienced any pain from them?

Thanks for any advice you could give!



KJFITNESSDUDE
Posts: 15,785
8/8/12 8:53 P

This is my current workout; moderate to heavy lifts. Goal is muscle mass. One minute rest between sets except for where ** is marked meaning 2 min rest.

Day 1 Chest & Triceps
Bench Press 5 sets x 8 reps**
Inclined Flyes 5 sets x 10 reps
Inclined Bench 5 sets x 10 reps
Skullcrushers 5 sets x 8 reps
Lying Tricep Ext. 5 sets x 10 reps

Day 2 Abs & Cardio

Day 3 Back & Biceps
Deadlift 5 sets x 8 reps**
Bent-Over Rows 5 sets x 10 reps
Shrugs 5 sets x 10 reps
EZ Bar Curls 5 sets x 8 reps
Alternate Curls 5 sets x 10 reps

Day 4 Abs & Cardio

Day 5 - Shoulders
Press 5 sets x 8 reps**
Lateral Dumbbell Raise 5 sets x 10 reps
Front Raises 5 sets x 10 reps
Inclined Reverse Flyes 5 sets x 10 reps
Upright DB Rows 5 sets x 10 reps

Day 6 Legs
Squats 5 sets x 8 reps **
Leg Curls 5 sets x 10 reps
Leg Extentions 5 sets x 10 reps
Calf Raises 5 sets x 10 reps

Day 7 Abs & Cardio
Cardio* = High Intensity Interval Training (walk 2 min at a brisk pace then run fast for 1 min. then repeat until 30 min are up)

Comments/questions welcomed.

Please share your workout routine.



 
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