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Hot!Transformation program

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Samuel83
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2017/10/04 00:19:12 (permalink)

Transformation program

Hi guys really new to this my friend give me this program a while ago and I have decided to give it a go am just looking some feed back if a good program or not

Monday is chest and back
Bench press. Set1=12reps set2=10 set3=8
( increase the weight as reps get lower)
Incline press
Chest flyes Dumbell
Back
Cable pull down set1=12 set2=10 set3=8
(increase weight as reps lower)
Upright rows
Seated rows
TUESDAY LEG AND CORE
Squats set1=12 set=10 set=8
(Increase weight as reps lower)
Leg press
Calf press
CORE
Crunches 3sets of 12
Plank 3 times for 1 min
Leg raises 3sets of 12
Reverse crunches 3 sets of 12
WEDNESDAY REST DAY
THURSDAY SHOULDERS AND ARMS
Miltary press set1=12 set=10 set3=8
(increase weight as reps get lower)
Barbell upright row
Barbell front raises
ARMS
Barbell curls set1=12 set2=10 set3=10
Dumbell curl
Tricep ext
Dumbell tricep ext
#1

13 Replies Related Threads

    H0M3R_j4y
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    Re: Transformation program 2017/10/04 10:01:20 (permalink)
    Its not bad, but there are much better tried and tested plans out there. 
     
    Stronglifts 5x5 is a good starters program, which is basically 3 full body workout a week. Pretty much guaranteed results if you stick to it and maintain good diet as well.
     
    What are your goals? Size? Strength? Fat Loss? Rep ranges will depend on your goals. Less reps/high weight for strength, Hig reps/low weight for conditioning. Inbetween is for size. This is why Stronglifts 5x5 is a good beginner workout.
     
    Other good plans can be upper/lower split, or push/pull, or push/pull/legs. Focus on compound movements (squats/deadlift/bench/military press) as your main exercises, then using machines and isolation movements as secondary exercises. I find core specific exercises useless, the main lifts should cover the core well enough.
    #2
    Samuel83
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    Re: Transformation program 2017/10/04 10:20:13 (permalink)
    I would say my goals are size and loose weight if passable H0M3R_j4y
    #3
    H0M3R_j4y
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    Re: Transformation program 2017/10/04 10:47:16 (permalink)
    Samuel83
    I would say my goals are size and loose weight if passable H0M3R_j4y



    Your rep ranges already chosen would seem about right then at around 8-12. But its always good to change it every so often. Lower rep ranges aimed at strength often have a good carry over for size as well.
     
    Look into other people journals/logs and have a read up on a few other routines and see which ones you prefer. Try to stick to ones on this site though, don't do a google search as they usually come up with some crappy menhealth workout.
     
    If you keep your own log on here that can be advantageous as well. Most people here are happy to help if your willing to listen.
    #4
    Samuel83
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    Re: Transformation program 2017/10/04 11:20:49 (permalink)
    Another quick question am stuck on a weight on the bench press and cant seem to get past would it be a case over its just to much for me I can only get about 4 reps on my last set meant to get 8
    #5
    Samuel83
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    Re: Transformation program 2017/10/04 11:22:25 (permalink)
    Another quick question am stuck on a weight on the bench press and cant seem to get past would it be a case over its just to much for me I can only get about 4 reps on my last set meant to get 8
    #6
    H0M3R_j4y
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    Re: Transformation program 2017/10/04 11:57:49 (permalink)
    Samuel83
    Another quick question am stuck on a weight on the bench press and cant seem to get past would it be a case over its just to much for me I can only get about 4 reps on my last set meant to get 8



    Its just fatigue, you might be lifting too much but its hard too tell. Doing reps at 12, 10, then 8 every time can make it hard to track progress or improve strength/size if you haven't got a suitable plan in place to follow.
     
    You're best off sticking to standard rep ranges such as 5x5, 4x8, 3x12 (sets x reps) etc on each workout but adding weight in small increments (ie 2.5kg) every time you train.
    #7
    Samuel83
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    Re: Transformation program 2017/10/04 12:06:57 (permalink)
    Thae work out I have posted I have started it so would u say drop the weight on the bench press I have seen an increase in weights in other place for example arm curls
    #8
    H0M3R_j4y
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    Re: Transformation program 2017/10/04 12:56:54 (permalink)
    Samuel83
    Thae work out I have posted I have started it so would u say drop the weight on the bench press I have seen an increase in weights in other place for example arm curls



    You could if you wanted but as I said before its not a particularly good workout, so you would be better off starting with a better plan in place. How long have you been doing your current plan for?
     
    Arm curls are not a reliable indicator of strength increase.
    #9
    Samuel83
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    Re: Transformation program 2017/10/04 13:26:22 (permalink)
    Also what supplements would be adviseable
    #10
    Samuel83
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    Re: Transformation program 2017/10/04 13:35:34 (permalink)
    About 1 month at the start on bench pess 12 reps of 10 kg on both side
    10 reps of 12.5 kg on both side
    8. Reps of 15 kg both sides

    Now am at
    12 reps 12.5kg both sides
    10 reps 17.5 kg both sides
    8 reps. 20kg both sides but can only do between 4-6.
    Thanks for the help bud
    #11
    Samuel83
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    Re: Transformation program 2017/10/04 13:36:46 (permalink)
    Samuel83
    About 1 month at the start on bench pess 12 reps of 10 kg on both side
    10 reps of 12.5 kg on both side
    8. Reps of 15 kg both sides

    Now am at
    12 reps 12.5kg both sides
    10 reps 17.5 kg both sides
    8 reps. 20kg both sides but can only do between 4-6.
    Thanks for the help bud
    #12
    Brett
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    Re: Transformation program 2017/10/04 14:36:34 (permalink)
    Hi mate. Yup I intend to agree with what Homer says. 
     
    Stronglifts 5x5 is more strength orientated but as you are starting out you will grow in size anyway. Fat loss may occur if you are burning more energy than you have previously but it is essentially down to food intake.
     
    Most importantly, stronglifts will give you a base to work on and will teach you the correct way to lift. This helps avoid injuries, makes you stronger and introduces you to the basic lifting concepts you will revisit throughout your entire lifting life.
     
    Go have a read - https://stronglifts.com/5x5/
    #13
    bubblebuttguy
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    Re: Transformation program 2017/10/10 10:14:44 (permalink)
    I'm working my way to getting almost 10 push ups a day.
    #14
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