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new program

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Psycho_78
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2004/01/12 22:41:53 (permalink)
USA DEALS

new program

Hi all.
I'm just getting back to training after a layoff of 6 or 7 months and desperately need a new mass program. I'm gonna be training from home so its gonna have to be an all free weight routine. Any chance someone could help me.

Cheers .

#1

5 Replies Related Threads

    USA DEALS
    Psycho_78
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    RE: new program 2004/01/12 22:49:47 (permalink)
    Oh yeah and a 3 or 4 day split would be perfect.

    cheers.
    #2
    Cashman
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    RE: new program 2004/01/13 11:42:32 (permalink)
    What equipment have you got???
    #3
    Psycho_78
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    RE: new program 2004/01/13 13:00:32 (permalink)
    Hi Cashman,
    Ive got an adjustable incline bench with fly and leg attachments,120kg of weight,barbell,dumbells,an ez curl bar and a tricep bar.

    Cheers mate.
    #4
    pop
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    RE: new program 2004/01/13 19:34:27 (permalink)
    Day 1:

    Flat bench 5x5
    Military press 5x5
    Incline bench 5x5

    Day 2:

    Deadlifts 5x5
    Bent over BB rows 5x5
    Barbell curls 5x5

    Day 3:

    Lunges 5x5
    SLDL's 5x5
    Weighted crunches 3x12
    #5
    Raptor
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    RE: new program 2004/01/13 22:05:39 (permalink)
    Monday
    Deadlift - 3 x 1-5reps
    Bent over row - 3 x 5-8reps
    Wide pullup - 3 x 5-8reps (If possible???)
    Barbell Curl - 3 x 5-8reps

    Tuesday
    Bench Press - 3 x 1-5reps
    Dips - 3 x 5-8reps (If possible???)
    Flyes - 3 x 5-8reps
    Skullcrushers - 3 x 5-8reps

    Thursday
    Squat - 5 x 5-8reps (If possible???)
    leg extensions - 3 x 5-8 (I take it thats what you have???)
    SLDL - 5 x 5-8reps

    Friday
    Shoulder Press - 3 x 6-10reps
    lateral raise - 2 x 10-15reps
    bent over lateral raise - 3 x 10-15reps
    #6
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