Edit: I did post this in bodybuilding, but the weight training section seems to get far more hits, so I placed it here too.
http://training.fitness.com/showthread.php?s=&threadid=1043
Right, my names nath from uk and I have been doing weight lifting for about 43 weeks, learning as I go onling reading websites, forums; etc. Heres my workout plan, can people give me opinions on this plan and any ideas or suggestions that could improve the effectiveness of my weekly workouts. Now All the exercises here are freeweights, as i workout at home (plus there better because they build stablising muscles too). Though I do go to gym on some machines once a week or so usually one of the same days as on my plan. I always try to reach my daily protein intake, by drinking 3 times a day whey and egg shakes, as well as eating protein rich meals like steak and meat sandwiches etc. I have made progress by what friends etc tell me and I know as well, tho when u see urself u never think u have grown when u have; I just wanna know if this workout if getting the max growth out of me that it can.
The Plan: Sudell’s WorkOut Regime
[mon=1st| wed=3rd| fri=1st| sun=2nd]
Ratio = flats/incline/flats/incline/Declines
Primary Workout (1st)
4 sets 10/10/10/10 Bar Press 90 kg OR Dumbell Press 62 kg
3 sets 10/10/10 Pullovers 30 kg both arms
3 sets 10/10/10 Chest Flys 18.5 kg/arm
5 sets 10/10/5/5/10 Bicep Exercises (Rotate Order)
1 x 10 Dumbell Bicep Curls 21 kg/arms
1 x 10 Hammer Curls 21 kg/arms
2 x 5 Barbell Curls 45 kg
1 x 10 Dumbell Bicep Curls 21 kg/arms
Secondary Workout (2nd)
3 sets 10/10/10 Dumbell Deadlifts 62 kg both arms
3 sets 10/10/10 Dumbell Shoulder Press 42 kg both arms
3 sets 10/10/10 Lateral Raise 10 kg/arm
3 sets 10/10/10 Barbell Rows 56kg both arms
Tertiary Workout (3rd)
4 sets 10/10/10/10 Dumbell Calf Raises 31kg/arm
3 sets 10/10/10 Wide Grip Bar 61 kg
3 sets 10/10/10 Close Grip Bar 51 kg
3 sets 10/10/10 Chest Flys 18.5 kg/arm
3 sets 10/10/10 Single Arm Row 30 kg/arm
3 sets 10/10/10 Inclined Bicep Curls 16 kg OR Conc Curls 21kg
http://training.fitness.com/showthread.php?s=&threadid=1043
Right, my names nath from uk and I have been doing weight lifting for about 43 weeks, learning as I go onling reading websites, forums; etc. Heres my workout plan, can people give me opinions on this plan and any ideas or suggestions that could improve the effectiveness of my weekly workouts. Now All the exercises here are freeweights, as i workout at home (plus there better because they build stablising muscles too). Though I do go to gym on some machines once a week or so usually one of the same days as on my plan. I always try to reach my daily protein intake, by drinking 3 times a day whey and egg shakes, as well as eating protein rich meals like steak and meat sandwiches etc. I have made progress by what friends etc tell me and I know as well, tho when u see urself u never think u have grown when u have; I just wanna know if this workout if getting the max growth out of me that it can.
The Plan: Sudell’s WorkOut Regime
[mon=1st| wed=3rd| fri=1st| sun=2nd]
Ratio = flats/incline/flats/incline/Declines
Primary Workout (1st)
4 sets 10/10/10/10 Bar Press 90 kg OR Dumbell Press 62 kg
3 sets 10/10/10 Pullovers 30 kg both arms
3 sets 10/10/10 Chest Flys 18.5 kg/arm
5 sets 10/10/5/5/10 Bicep Exercises (Rotate Order)
1 x 10 Dumbell Bicep Curls 21 kg/arms
1 x 10 Hammer Curls 21 kg/arms
2 x 5 Barbell Curls 45 kg
1 x 10 Dumbell Bicep Curls 21 kg/arms
Secondary Workout (2nd)
3 sets 10/10/10 Dumbell Deadlifts 62 kg both arms
3 sets 10/10/10 Dumbell Shoulder Press 42 kg both arms
3 sets 10/10/10 Lateral Raise 10 kg/arm
3 sets 10/10/10 Barbell Rows 56kg both arms
Tertiary Workout (3rd)
4 sets 10/10/10/10 Dumbell Calf Raises 31kg/arm
3 sets 10/10/10 Wide Grip Bar 61 kg
3 sets 10/10/10 Close Grip Bar 51 kg
3 sets 10/10/10 Chest Flys 18.5 kg/arm
3 sets 10/10/10 Single Arm Row 30 kg/arm
3 sets 10/10/10 Inclined Bicep Curls 16 kg OR Conc Curls 21kg
