Hello, I am a 20 year-old college athlete. I am about 5'9, 142. Admitedly, I am not very strong at all. I am looking to get stronger, specifically in my abs, arms, and whole upper body in general. I do belong to a gym.
I was given the following routine, and was instructed to take optimum nutrition whey protein about 3 times a day in addition to the routine. The routine is as follows...
Mondays (Chest)
(Sets)x(reps)
4x12,10,8,6 Incline Press
4x12,10,8,6 Decline Press
4x12,10,8,6 Lower cables
4x12,10,8,6 Mid Cables
4x12,10,8,6 Upper Cables
As many as you can Pull ups
Tuesdays (Back)
4x12,10,8,6 Barbell Row
4x12,10,8,6 Lat Pulldown
4x12,10,8,6 Row Machine (narrow Grip)
4x12,10,8,6 Lat Pulldown (narrow grip)
As many as possible push-ups
Wednesdays (Legs)
4x12,10,8,6 Squats
4x12,10,8,6 Leg Press
4x12,10,8,6 Leg Curls
4x12,10,8,6 Calf Raises
As many as possible lower back extensions
Thursdays (Biceps and Triceps)
4x12,10,8,6 Skull Crushers (uses curl bar)
4x12,10,8,6 Tricep Pushdown
4x12,10,8,6 Ticep Extension (one arm dumbbell)
4x12,10,8,6 Olympic Curls (close grip)
4x12,10,8,6 Dumbbell Hammer Curls
4x12,10,8,6 Straight Bar Curls
Fridays (Shoulders Traps)
4x12,10,8,6 Shoulder Press (dumbbells or straight bar)
4x12,10,8,6 Upright Rows
4x12,10,8,6 Rear Delt Raises
Burnout Front Side Back Raises as many as you can
4x12,10,8,6 Shrugs (straight bar)
4x12,10,8,6 Behind Back Shrugs
Does this routine seem like a good routine for me for what I want to do? Also, I found the following routine on my gym's webpage...
Days 1,4
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 8-12 repetitions:
Leg press
Leg extension
Leg curl
Standing/seated calf raise
Lat pull down
Seated row
Biceps curl
Days 2,5
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
10 minutes stretching
3 sets of 8-12 repetitions:
Chest Press
Inline chest press
Shoulder Press
Lateral raise
Triceps extension
Triceps push down
Abdominal crunch
Day 3
5-10 minute warm-up
30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 15-20 repetitions:
Abdominal crunch
Does the program I am currently on seem better or is the second one the better one? Or are they both off-base? Anyone have a better routine that I could use? Thanks in advance...
I was given the following routine, and was instructed to take optimum nutrition whey protein about 3 times a day in addition to the routine. The routine is as follows...
Mondays (Chest)
(Sets)x(reps)
4x12,10,8,6 Incline Press
4x12,10,8,6 Decline Press
4x12,10,8,6 Lower cables
4x12,10,8,6 Mid Cables
4x12,10,8,6 Upper Cables
As many as you can Pull ups
Tuesdays (Back)
4x12,10,8,6 Barbell Row
4x12,10,8,6 Lat Pulldown
4x12,10,8,6 Row Machine (narrow Grip)
4x12,10,8,6 Lat Pulldown (narrow grip)
As many as possible push-ups
Wednesdays (Legs)
4x12,10,8,6 Squats
4x12,10,8,6 Leg Press
4x12,10,8,6 Leg Curls
4x12,10,8,6 Calf Raises
As many as possible lower back extensions
Thursdays (Biceps and Triceps)
4x12,10,8,6 Skull Crushers (uses curl bar)
4x12,10,8,6 Tricep Pushdown
4x12,10,8,6 Ticep Extension (one arm dumbbell)
4x12,10,8,6 Olympic Curls (close grip)
4x12,10,8,6 Dumbbell Hammer Curls
4x12,10,8,6 Straight Bar Curls
Fridays (Shoulders Traps)
4x12,10,8,6 Shoulder Press (dumbbells or straight bar)
4x12,10,8,6 Upright Rows
4x12,10,8,6 Rear Delt Raises
Burnout Front Side Back Raises as many as you can
4x12,10,8,6 Shrugs (straight bar)
4x12,10,8,6 Behind Back Shrugs
Does this routine seem like a good routine for me for what I want to do? Also, I found the following routine on my gym's webpage...
Days 1,4
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 8-12 repetitions:
Leg press
Leg extension
Leg curl
Standing/seated calf raise
Lat pull down
Seated row
Biceps curl
Days 2,5
5-10 minute warm-up
20 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
10 minutes stretching
3 sets of 8-12 repetitions:
Chest Press
Inline chest press
Shoulder Press
Lateral raise
Triceps extension
Triceps push down
Abdominal crunch
Day 3
5-10 minute warm-up
30 minutes of cardiovascular activity at 55%-75% of predicted maximum heart rate**
5-10 minute cool-down
10 minutes stretching
3 sets of 15-20 repetitions:
Abdominal crunch
Does the program I am currently on seem better or is the second one the better one? Or are they both off-base? Anyone have a better routine that I could use? Thanks in advance...
