Workout Tips

T

tyman502

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Hey everyone i have been on this board and haven’t received much response so i would greatly appreciate it on this post. I am having trouble going up in weight and i think i hit a plateau in my benching and overall workout. Here is what my current workout is. Any suggestions to change it or modify it in any way to make me stronger i would love. Here is my current workout schedule for Monday’s (upper body and arms)

Mondays(Upper Body and Arms)
Bench 4 sets: first set-132(10 reps)
second set-152(10 reps)
third set-162(8 reps)
Fourth set-172(6 reps)

Incline Bench 4 sets (free weights)
first set-45's (10 reps)
second set-50's(10 reps)
third set-55's(10 reps)
fourth set-60's(8 reps)

Decline Bench 4 sets (usually use a normal flat bar with a decline bench, but sometimes use the machine)
first set-132 (10 reps)
second set-152(10 reps)
third set-162(8 reps)
fourth set-167(6 reps)

Flys(free weights on Monday use machine on Thursday's)
first set-20(10 reps)
second set-25(10 reps)
third set-30(10 reps)
fourth set-30(10 reps)

Flat bar presses(Tricep Pressdown)
first set-100(10 reps)
second set-120(10 reps)
third set-140 (10 reps)
fourth set-160(10 reps)

Lying Tricep Extension
first set-75(10 reps)
second set-80(10 reps)
third set-85(10 reps)
fourth set-90(10 reps)

Bicep Curls(Use variations of bars, free weights, and machines) I am using free weights for my example here.
first set-20's (10 reps)
second set-25's(10 reps)
thirs set-30's (10 reps)
fourth set-30's (10 reps)

Hammer Curls
first set-25's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
fourth set-35's(10 reps)

Runner Curls(dont know the real name kind of like a running motion but with free weights.)
first set-20's(10 reps)
second set-25's(10 reps)
third set-30's(10 reps)
foruth set-35's(8 reps)

That is it for my Monday workout, i will post my entire week later but i am mainly concenered with my upper body routine as i haven’t been able to gain much ground in the strength part of it for about 2 months. I should note that i do 4 sets of pushups(15) when benching. 4 sets of wide arm pushups with incline bench. 4 sets of decline pushups with decline bench.

Any modification or any suggestions at all would be greatly appreciated and i thank all of you who looked at my post looking foward to some comments.
Tyler.
 
Tuesdays

Hello everyone im back with some good news I read into some of the stuff you guys recommended and looked at P-Phunk’s exercise explanations. I would like to reconstruct my workout so I would like some help. I already posted what I do on Mondays here is what I do on Tuesdays. Take note that this is a back and shoulder workout.

Dumbbell Shoulder Presses
set one-40's(10 reps)
set two-45's(10 reps)
set three-45's(10 reps)
set four-50's(6-8 reps)

Wide Grip Shoulder Presses(machine)
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Dumbbell Lat Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(8 reps)

Dumbbell Front Raises
set one-10's(10 reps)
set two-15's(10 reps)
set three-15's(10 reps)
set four-20's(10 reps)

Upright Rows or Shrugs(I will use upright rows as a example)
set one-45(10 reps)
set two-65(10 reps)
set three-75(10 reps)
set four-85(10 reps)

BACK

Behind the neck pull downs and Lat pull downs
set one-120(10 reps)
set two-130(10 reps)
set three-140(10 reps)
set four-150(10 reps)

Seated Cable Rows
set one-80(10 reps)
set two-100(10 reps)
set three-110(10 reps)
set four-120(6-8 reps)

Hypers and or Hyper Extensions w/e you want to call it
set one-no weight(15 reps)
set two-no weight(15 reps)
set three-25(15 reps)
set four-25(15 reps)

That is my shoulder and back routine. After giving you guys this information for my Monday and Tuesday routine I would like some ideas on how to change it. Give note that this is a Monday, Tuesday, Thursday, and Friday workout Schedule with Upper body and arms on Monday’s and Thursday’s. While shoulders and back is set aside for Tuesday’s and Friday’s.

I want to give a push and pull routine a try any workout set up would be helpful. I am looking to train on Monday’s(upper), Tuesday’s(,lower), Thursdays(upper), and Friday’s(lower).

I want to workout smarter and not longer. I want to achieve overall strength and still get the stuff I need to get toned. If there is any combination for this please let me know. I am somewhat unfamiliar with a push, pull, and legs workout so any information on that would be appreciated also. Thanks a lot and look foward to responses.
 
I think it's kinda funny that you said you haven't received much response in your first sentence, and these are your first posts...anyway, to the good stuff

I think you would be much better off doing that upper/lower push/pull split you mentioned. Monday upper pull. Tuesday lower push. Thursday upper push. Friday lower pull...just an idea

You may be doing too much, mainly on mondays, you don't need three types of chest presses first off alternate them out each time.

ALSO, this goes for most exercies but mainly the compound lifts, like presses, rows, squats, deads...for strength, which you say you are going for, you should be doing lower reps than 10. 10 is fine, but only for a warm-up set, after you feel ready to go, then drop each set like you do with your flat bench.

You don't need two types of shoulder presses each time either. If you can do pullups, do them instead of pulldowns, and try to stay away from behind the neck stuff.

You need some form of a row in your back routine, a bent over row would be good.

Might wanna look at this for some ideas..
http://www.exrx.net/WeightTraining/Instructions.html
 
Tyler, let me see if I understand your monday workout correctly. 4 sets each of flat bench, incline bench, decline bench and 4 sets of flyes. Then you do 4 sets each of regular pushups, decline pushups and wide grip pushups. That is 28 sets for your chest. And then you come back and do it again on Thursday ?? Whoa !!!!! That is way too much. You need to cut way back on your sets IMO. I don't even see how you can recover from a workout like that and do it again with only 2 days rest. In my opinion 8-10 working sets for your chest is plenty. That gives you 16-20 working sets for the week. I, personally, don't do that many, but everyone is different. If I were you, I would cut back and see if that helps you break through that plateau.
 
JPC1058, yah your right. I dont quitley understand a push pull routine and a good example of one would be appreciated.
 
Push Upper =
Chest, tri's, med/anterior delts, upper traps..
Pull Upper =
Lats, lower traps, rhoms, bi's, post delts..
Push Lower =
Quads, calves (glutes, depends on how you're set up)
Pull Lower =
Hams, Glutes

Then plug in your abs/lower back somewhere..

Push Upper.Pull Upper.Lower is also a popular split.
 
tyman502 said:
JPC1058, yah your right. I dont quitley understand a push pull routine and a good example of one would be appreciated.
Click to expand...

That's why I gave you that link...did you go through it?
 
New Rotuine

Hello everyone, thanks again for everybody’s constructive criticism and help with a new routine. Im going to go with a 2 day split routine with a push pull system. Mondays and Thursdays will be set aside for a push routine. While Tuesdays and Fridays will be used for a pull routine. Here is what I came up so far.



Mondays and Thursdays ( push)

Bench Press-132(10 reps)
Bench Press-152(8 reps)
Bench Press-172(6 reps)

Seated Leg Press-180(10 reps)
Seated Leg Press-360(8 reps)
Seated Leg Press-450(6 reps)

Dumbbell Flys-15's (10 Reps)
Dumbbell Flys-30's (8 reps)
Dumbbell Flys-40's (6 reps)

Dumbbell Lunge-30's (10 reps)
Dumbbell Lunge-35's(8 reps)
Dumbbell Lunge-45's(6 reps)

Dumbbell Shoulder Press-40's(10 reps)
Dumbbell Shoulder Press-50's(8 reps)
Dumbbell Shoulder Press-55's(6 reps)

45 Degree Calf Press(on same machine as Seated Leg Press)-180(10 reps)
-270(8 reps)
-270(8 reps)

Tricep Press down-120(10 reps)
Tricep Press down-140(8 reps)
Tricep Press down-160(6 reps)

Barbell Lying Tricep Extension-45(10 reps)
Barbell Lying Tricep Extension-65(8 reps)
Barbell Lying Tricep Extension-75(6 reps)


Tuesdays and Fridays(Pull)

Cable Front Pulldown-120(10 reps)
Cable Front Pulldown-140(8 reps)
Cable Front Pulldown-170(6 reps)

Cable Rear Pulldown-130(10 reps)
Cable Rear Pulldown-150(8 reps)
Cable Rear Pulldown-170(6 reps)

Seated Leg Curl-150(10 reps)
Seated Leg Curl-170(8 reps)
Seated Leg Curl-190(6-8 reps)

Seated High Row-160(10 reps)
Seated High Row-200(8 reps)
Seated High Row-220(6 reps)

Barbell Upright Row-45(10 reps)
Barbell Upright Row-85(8 reps)
Barbell Upright Row-90(6-8 reps)

Bicep Curl with Barbells-25's(10 reps)
Bicep Curl with Barbells-35's(8 reps)
Bicep Curl with Barbells-40's(6 reps)

Abs and Obloquies
 
Pull day needs deadlifts, you could get away fine with just doing them one day though, or one day lighter and one heavier.

Push days needs squats, take out the leg press and put in squats.
I would also put the shoulder press before the flys, so you use your energy for the compound lifts.

Also, put variations in there, your mind and body are gonna get bored really quickly doing the exact same thing every time. For example, switch out flat bench for incline sometimes, do the flys at a different angle other times. Take out the seated high rows for a barbell bent over row , or throw in some shrugs on the pull day, etc...

You DEFINITELY need the squats and deads, otherwise it's not a bad start
 
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