Weightlifters?

[Jon]

What is your weightlifting routine?


Monday
-Upper Body day

-Bench Press(Chest)
3 sets of 12

-Pec Deck(Chest)
3 Sets of 12

Jammer Bench Press(chest)
3 sets of 12

-Should Press Bar(Shoulder)
3 sets of 12

-Shoulder Shrugs (Shoulder)
3 sets of 12

-Pullover
3 sets of 12

-Curls(Biceps)
Burnout put 5 5's on each side take one off after 10 reps

Dips(Triceps)
2 sets of 30

Tuesday
Lowerbody

-Legpress
3 sets of 15

-Leg curls
3 sets of 15

-Squats
3 sets of 15

I do crunches with 45 pounds on a decline

I substitute those workouts every day.

 

[BMW///M3]

DO you ever lift your own weight? (aka push-ups?) DO 100 push-ups, making fists to hold your self up, and cross your feet, so your only stacnd on one foot. You bench a lot, so tell me if it how difficult it is. THE TRUTH! don't lie, I would like for this to be an experiment.

 

[SmokeAlot]

Tazz, question for ya. What's the weight on all those sets? Like for ex: 3 sets of 12 on the peck deck.. at what weight?
And what's the highest weight limit for ya on a 5-rep set?
My personal on the peck deck is 320lbs for 5 reps. That was the only one I could truely test here, since my home gym only goes up to 160lbs.. I had a friend sit on the benchpress bar while I did the peck deck (on a pully system, of course)
Bench is easy at 180lbs, that's why I can't truely test it. Since I sure as heck can't lift that at 320lbs

Just wondering.

 

[Jon]

I usually do the 12 rep at 70-110 it depends on heavy day or light.

I usually don't do 5 rep but it would be higher. I used to do high weight low reps for bench but I dont do that anymore.

 

[SmokeAlot]

Ahh, I do the high-weight low reps for everything
I don't care about being big and slow

 

[BMW///M3]

do the push-ups, yet?

 

[Jon]

Yes, I did as many as I could and I can say I am sore.

 

[Pako]

On the topic of lifting, back in the day, when I was into it, My weight was at 185 with a max bench press (free weight) of 325. My squats were around 600, wasn't into the numbers with my squats as I was with bench.

Currently, my max bench press is probably around 180. LOL Oh, where did all those muscles go?

I have a great free-weight workout for biceps. They're called "Pump Ups". It goes like this:

What you need is a incline bench set >45 degs., and three consequtive sets of dumb-bells (like 15lbs, 20lbs, and 25's).

First you start out with the heaviest pair doing 10 reps with each arm, rotating your reps from your left arm to your right arm with each rep.

Drop the heavy ones, and go to the next lighter weight, this time doing only 8 reps.

Lastly go to the lightest ones, doing only 6 reps.

That concludes Set 1. I would suggest doing atleast 2 sets but no more than three.

Tip on Technique:

As you bring the dumb-bell to your chest, turn (twist) the inside-end of the dumb-bell towards your arm-pit. This will add additional definition and cuts to your inside bicepts. Also, in doing your reps, do not stop to rest until the entire set is done. Just fly though it, without rests and push yourself to the limit. It's very intense. Try to find a weight that will allow you do the entire set without resting, and gradually work your way up in weight.

If you try this work out, let me know what you think! It's a killer though, so I would suggest starting out very light just to see what you think. (20, 15's, and 10's might be a good weight to start out on.)

~Later~

 

[Jon]

Man I had to go to my neighbors house to try these. That is a good workout. You feel the burn on the last set. Nice input Pako.

 

[Pako]

Originally posted by Tazz575
Man I had to go to my neighbors house to try these. That is a good workout. You feel the burn on the last two sets. Nice input Pako.

I also have a great bench program! I managed to gain 5 lbs per week on my MAX bench press! If your interested, I'll try and dig it out, and post it.

 

[Puffy]

i'm interested, if you find it please post it .

 

[cheeks52]

I'm intrested too, post that thing.

 

[DGB454]

I usually do 1 or 2 bodyparts per day.

1. Chest. 3 exercises with 3 to 5 sets per exercise .Start light so I can do 10 reps then increase weight till the last set is 1 rep at max.

2. Triceps 3 exercises with 3 sets per exercise.

3. Back. same as chest.

4. Biceps&forarms. Same as Triceps.

5. Upper legs. Same as chest. Lower legs. Same as chest.

6. Shoulders. Same as Chest.

Sometimes I do supersets .I will do split routines occasionally(1 in the morning and 1 at night.)

 

[Option2]

Monday: Delts, traps, triceps, abs

Delts-
DB Lateral raises, machine lateral raises, DB front raises.

Traps-
DB Shrugs, Machine shrugs.

Triceps-
Overhead 2 hand DB extensions, standing pushdowns, machine extensions.

Abs-
Hanging leg raises.


Tuesday: Back, rear delts
- Deadlift, Chins, Hammer Strength low rows, Hammer Strength high rows, close grip V-Handle pulldowns.

Rear delt flyes, bent laterals.


Wednesday: off

Thursday: Chest, biceps,forearms, abs

Chest-
Smith Machine incline press, incline DB flyes, decline DB flyes.

Biceps-
Preacher curls, incline DB curls, high pulley cable curls.

Forearms-
Hammer curls, reverse curls, wrist curls.

Abs-
Hanging leg raises, machine crunch.


Friday: off

Saturday: Legs

Squat, Hack Squat, Leg Press, Leg extension, lying leg curl, stiff leg deadlift.



Calves are hit 2-3x a week along with neck.



Sunday: off

 

[rjensen11]

To build your pecs up, the best set:rep thing is 5:5 For any other lift, 3:10's are best.

 

[Ax Battler]

Originally posted by rjensen11
To build your pecs up, the best set:rep thing is 5:5 For any other lift, 3:10's are best.

No, what is best is variety - different muscle fibres are hit by different rep ranges.

 

[rjensen11]

Originally posted by Ax Battler
No, what is best is variety - different muscle fibres are hit by different rep ranges.

I don't know how seriously I should listen to you, after all, you said it's impossible to tone muscles....

 

[Pako]

Originally posted by Puffy
i'm interested, if you find it please post it .

I realize I'm quoting a really old post, but in case it comes up again, you can find the bench program I was talking about here:

http://www.blueonion.net/bench-program.htm

 

[Option2]

Originally posted by rjensen11
I don't know how seriously I should listen to you, after all, you said it's impossible to tone muscles....

There's no such thing as "toning".

 

[Ax Battler]

Originally posted by Option2
There's no such thing as "toning".

Thank You - at last someone with some sense.

muscle is a lump of protein and water - its gets bigger or smaller when you train it - there is no re-shaping, toning or definining - bigger or smaller nothing else.

This is very basic stuff!

 

[Garconis]

-Chest and Tri
-Back and Bi
-Legs

Sorry boys, dont know the name of the machines. But I just changed my routine to one free weight per muscle group.

Any tips on how to gain the most weight AND muscle?

 

[Option2]

Train hard, eat a lot of food, rest.

 

[rjensen11]

Stretch