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is this any good or a complete bag of?

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bellyshere
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2003/12/03 15:55:56 (permalink)

is this any good or a complete bag of?

I've been training now for about 6 mths, after doing no exercise for 3 years. I did 10k road racing. 5 11 12 stone. I've been going to the gym 4 times a week doing cv and weights. My goal is to bulk up and improve cardio fitness. I don't want to be too big though.
This is what i've been doing. Feel free to say it's complete tosh and suggest something better.

Day 1 leg press 5 x 5
machine ab crunch 5 x 15
lower back deadlift 5 x 5
shoulder press 5 x 5

repeat this session day 3


Day 2 Bench press 5 x 5
Machine ab crunch 5 x 15
seated row 5 x 5
wide grip chin ups 5 x 5

repeat this seission day 4

I'm also doing about 30 mins cv before weight session.
I've had not to bad results from this so far and look bigger and feel stronger. Though judging by other posts on here it doesn't look any good. Any suggestions?


#1

6 Replies Related Threads

    bellyshere
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    RE: is this any good or a complete bag of? 2003/12/03 16:13:27 (permalink)
    Excuse me being a lemon, but what's HIIT?
    #2
    bellyshere
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    RE: is this any good or a complete bag of? 2003/12/03 16:19:16 (permalink)
    doh! just realised what hiit is. I'm feeling stupid today....[:o)]
    #3
    bellyshere
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    RE: is this any good or a complete bag of? 2003/12/03 20:12:50 (permalink)
    Does this look any better?
    Day 1 bench press
    wide grip chin ups
    incline bench press
    seated row
    dumbell side bend

    Day 2 Leg press
    lying leg curl
    standing calf raise
    ab crunch
    straight leg deadlift

    Day 3 Shoulder press
    upright row
    seated row to neck elbows out
    close grip bench press
    bicep curl
    #4
    shreklikedave
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    RE: is this any good or a complete bag of? 2003/12/03 23:20:31 (permalink)
    I'm not 100% sure what body parts you are trying to work on each day, looks like chest and back, legs, shoulders and arms. That right?

    If you want to do it that way then i would do your chest exercises together then your back exercises or vice versa, not alternated. Do squats instead of leg press, Drop the upright row and seated row to neck thing and add lat raises.

    Personally i wouldnt split the body over three days in that way though, but thats just me
    #5
    TheMasterPlan
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    RE: is this any good or a complete bag of? 2003/12/04 16:35:22 (permalink)
    By 'lower back deadlift' in your first post did you mean stiff leg deadlift? I dont do them any more as i think its too easy to damage your back unless form is perfect with them. If you're confident with your form then go for it i guess.
    I think pushas advice is pretty sound.
    Im not a fan of your second routine either tbh, although i dont like sldl, id advocate deadlifts, and dont like leg press, certainly not over squats any way.

    You dont want to get too big, fair enough, but i think the average person would have to be working out for a period of years before that became a problem. I might not want to be all bulky and huge, but its not going to happen by accident over night, dont worry about that at all imo, just lift and eat.
    good luck,
    L.
    #6
    Cashman
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    RE: is this any good or a complete bag of? 2003/12/04 18:27:59 (permalink)
    Try this:

    Day 1 - Chest/Tri
    bench press
    Dips for chest
    incline dumbell flies
    Close grip bench
    Tricep pushdowns





    Day 2 (legs/shoulders/abs)
    Squats
    straight leg deadlift
    standing calf raise
    Dumbell military press
    Lateral dumbell flies
    ab crunch
    Side bends


    Day 3 (back/biceps)
    Deadlift
    Wide grip chins
    bent-over dumbell rows
    Incline dumbell curl
    Barbell curls
    #7
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