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Training Programme

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MRJD
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2008/05/18 18:05:15 (permalink)
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Training Programme

I've started doing a new programme past week, I've been going gym since april last year but have only really started getting into it serious since march this year with solid diet and cardio etc. If anyone could give me any pointers with this programme it would be appreciated.

Day 1 - Legs, Abs

Squat
Leg extension
Leg curl
Leg press
Calf raise
Kneeling ab crunch
Cable oblique crunch
Hanging leg raise

Day 2 - Shoulders

Iso-Lateral shoulder press
Barbell shrug
Upright row
Bent over cable lateral raise
Shoulder press (Standard machine)
Neck extension

Day 3 - Chest

Bench Press
Chest Flye
Cable Crossover
Chest Press (Standard machine)

Day 4 - Back

Assisted Pull Up
Bentover Row
Seated Row (Standard machine)
Lat Pulldown (Standard machine)

Day 5 - Arms, Abs

E-Z Bicep curl
Tricep Dip
Overhead Cable Curl
CG Bench Press
Preacher Curl (Dumbell)
Tricep Extension
Kneeling Ab crunch
Cable Oblique Crunch
Hanging Leg Raise

Could I work in another day somewhere doing maybe deadlifts and turkish get ups or would that not be needed ? If so where could I work them in ?

How do I work the reps and weight ? At present where its like starting from scratch as I missed a few months due to illness and never really took it seriously before if I do the same as I did the session before its not taxing enough so I'm usually starting at 8x3 next session 10x3 then 12x3 before increasing the weight and going back to 8x3.

I do 5 sessions of 45 mins cardio a week, would it be worthwhile upping it to 6 ?

Could I put an extra ab workout in on day 3 ?

Many Thanks in advance for any help!
post edited by MRJD - 2008/05/18 18:06:25
#1

4 Replies Related Threads

    MRJD
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    RE: Training Programme 2008/05/22 00:35:52 (permalink)
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    Any pointers at all ?
    #2
    mystictal
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    RE: Training Programme 2008/05/22 00:51:12 (permalink)
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    You definately don't need any more ab work, there is more than enough stimulus for them to grow.

    You could swap the rows on back day for deadlift and this would probably be better, otherwise just stick with the rows.

    I would say the legs/abs day is ok, but consider front squats also, isolates and developes the quads better I think and excludes the lower back from the exercise.

    Are you over weight at the moment? Or bulking up?
    #3
    mystictal
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    RE: Training Programme 2008/05/22 00:52:01 (permalink)
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    I would also scrap the chest machine and go for incline bench press if you can.
    #4
    MRJD
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    RE: Training Programme 2008/05/22 01:08:51 (permalink)
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    I'm at an ideal weight for my height so am really looking at bulking up, I put the 45 mins of cardio in purely to raise fitness levels and have found its benefitted my weights workouts, I lost 3 stone over the xmas period and didnt go to the gym through this time due to illness so it feels like starting out again and it seems like I'm gaining muscle when i have a check in the mirror, mainly around my arms and legs. Is it possible to lower or keep bf level while on a bulk? Alot of clothes do also feel fairly tighter around the shoulders and looser on the stomach by the week. Cheers for the advice
    #5
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