blueprint for my workout

B

benbuor89

0
Alright so i checked out some sites and stickies and i'm trying to come up with a workout. my aim is to mainly get ripped but i wouldn't mind gaining some size as well if thats possible. I'm just not too sure what to make the reps on each of these, if someone could help me out.

training day 1.
stretch
box squat
flat dumbbell press
walking lunges
seated rows
triceps pull downs
crunches
face pulls

training day 2
stretch
bench press
pull ups 3 sets to failure
lunges
standing military press
dumbbell rows
crunches
scarecrow

training day 3
stretch
dead lifts
flat dumbbell press
lunges
seated rows
bicep curls
crunches
rotation movement
 
Re: Blueprint For My Workout

From what I gathered, it appears you have comprised a circuit training workout schedule. There's nothing wrong with that; however, if you really want to get ripped and build a little size, then you might want to focus your training efforts on the target muscles themselves.

Now, the way you need to work out repetitions within your training format is quite simple. For toning and shaping major muscles and muscles groups you should do between 13-15 reps in between sets. For building a little more muscles mass and bulk tends to vary accordingly: In a strength training phase I would focus with about 8-10 reps in between sets and if you so happen to devise a power phase as well, then 6-8 reps should be suffice.

Good luck!

-JJ
 
do you want to cut (drop fat) or bulk (gain muscle)? You have to choose, as doing both at the same time is hard and usually ineffective.

doing both military, bench, pullups and rows on day 2 will probably be hard, I'd just do military and pullups. If you really want to do bench press, do that instead of flat DB press on day 1 or 3.

What kind of stretching do you do before you train? Static stretching isn't good before you train, as it relaxes and weakens the muscles, if you want to stretch, you want to do dynamic stretching.

How long have you been weight lifting for?

sequel: 13-15 reps don't "tone" you can't done. 13-15 is muscle endurance. 8-10 is more size than strenght, and if you want to go for power (doing things like cleans, jerks, push press, snatches, etc) you should go for 1-3 reps. You can do the same with strenght, only then the weight will be heavy and you won't use power movements.
however, you must remember that all rep ranges are rules of thumbs. Even though 8-12 is more of a hypertrophy (size) rep range, you will also gain strenght from it. and even though 1-8 is usually considered strenght, you will gain some size from it aswell. Size is more about how much you eat really. That's why you need to decide: lose fat, or gain muscle? If you go for gaining muscle, you need to eat a calorie surplus, if you want t olose fat, you need to eat a calorie deflict.
 
You're right all the things I've said and that you've added in depth are rules of thumb. I stick with what works for me. Good post!
 
sequel said:
From what I gathered, it appears you have comprised a circuit training workout schedule. There's nothing wrong with that; however, if you really want to get ripped and build a little size, then you might want to focus your training efforts on the target muscles themselves.

Now, the way you need to work out repetitions within your training format is quite simple. For toning and shaping major muscles and muscles groups you should do between 13-15 reps in between sets. For building a little more muscles mass and bulk tends to vary accordingly: In a strength training phase I would focus with about 8-10 reps in between sets and if you so happen to devise a power phase as well, then 6-8 reps should be suffice.

Good luck!

-JJ
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know what your talking about before giving advice
 
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