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Weight training program recommendations?

Discussion in 'Health & Body' started by Dan G, Apr 16, 2008.

  1. Dan G

    Dan G Well-Known Member

    Messages:
    364
    Joined:
    Apr 17, 2004
    Hey Guys,

    I'm looking to replace my current 4-5 days per week weight training program. My current regimen is: day 1: chest/tris; 2: back/bis; 3 shoulders; 4 legs/abs....all with minimal cardio mixed in. I've been using variations of this routine with heavy and light days for about 3 years and I've gone from about 175lbs to 190lbs.

    Looking for a good 3 to 5 day routine that works in various compound exercises and multiple body parts per day.

    Any suggestions/web links are appreciated.
     
  2. Eason

    Eason Well-Known Member

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    Feb 20, 2007
    Location:
    Bangkok
    3 day full body periodized workout. 2 exercises per muscle group, 2 sets per exercise, 10 reps first week, 8 reps +10% resistance second week, 5 reps +10% resistance third week, 4th week 10 reps but slightly higher than initial 10 rep weights.
     
  3. Dan G

    Dan G Well-Known Member

    Messages:
    364
    Joined:
    Apr 17, 2004
    sounnds interesting.... would you work in 1-2 cardio days? got a sample program?
     
  4. Eason

    Eason Well-Known Member

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    Feb 20, 2007
    Location:
    Bangkok
  5. Dan G

    Dan G Well-Known Member

    Messages:
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    Apr 17, 2004
    thanks for the program
     
  6. otc

    otc Well-Known Member

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    Bump

    I dont suppose you could repost that file Eason?
     
  7. ZackyBoy

    ZackyBoy Well-Known Member

    Messages:
    758
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    Apr 30, 2009
    Do something simple and straightforward like Madcows 5x5 or Starting Strength as a beginner or even an expert in the lifting world. Don't worry about percentages, just lift heavy and consistently. Full body stuff that works well: http://www.geocities.com/elitemadcow...Linear_5x5.htm http://startingstrength.wikia.com/wi..._Strength_Wiki If you want to do splits and are a bit more advanced and can handle some volume and lower recovery time you might want to try WS4SB. Or if you are a bit more advanced, Sheiko: http://www.defrancostraining.com/art...rds-part1.html http://www.elitefts.com/sheiko/5_week_comp_cycle.htm Finally you might want to try something like this if you like the training style you've been doing: Monday: Bench Press: 3,4, or 5 reps, and sets equaling around 20-30 reps Board Bench Press: 3 or four reps equaling around 15 reps. (Static) Triceps Emphasis Dips: 8 reps, 3 sets Skull Crushers or the French Press: 8 reps, 3 sets Tuesday: Squats: 3,4, or 5 reps, and sets equaling around 20-30 reps. Romanian Deadlift: 3 sets, 8 reps Front Squat: 6 reps, 3 sets, Static and Dynamic (LIGHT) Glute-Ham: 8 reps, 3 sets Thursday: Military Press: 3,4 or 5 reps, and sets equaling around 20-30 reps Upright Rowing: 6 reps, 4 sets Barbell Shrugs: 12 reps, 4 sets (Static) Rope Face Pull: 10 reps, 3 sets Friday: Conventional or Sumo Deadlift: 3,4 or 5 reps, and sets equaling around 10-20 reps T-Bar or Barbell Row: 8 reps, 3 sets Barbell Curl: 10 reps, 3 sets (Static) Pullups: 10 reps, 3 sets *Another accessory bicep* I switch around from Sheiko to splits quite often and break pretty decent numbers for my bodyweight (405bench, close to 600 deadlift and 500 squat)
     
  8. Rookje

    Rookje Well-Known Member

    Messages:
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    Oct 3, 2008
    Ugh, idk, I think targeted muscle groups is better than circuit training even for cutting.

    Why do you wanna switch again?
     
  9. thekunk07

    thekunk07 Well-Known Member

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    Location:
    nyc
    the op is my cousin and jacked as fuck at a light weight. don;t know why he asked this. he knows perfectly well what to do.
     
  10. dimshum

    dimshum Well-Known Member

    Messages:
    228
    Joined:
    May 7, 2005
    Damn, I definitely wouldn't call 190 lbs. light. Here's a pretty decent routine that I picked up from Lyle McDonald's site:

    A1:
    4x6 Squats / 3'
    4x6 Leg Curl / 3'
    2x10 Leg Press / 2'
    4x6 Leg Curl / 3'
    3x10 Seated Calf / 2'

    B1:
    4x6 Flat Bench / 3'
    4x6 Row / 3'
    2x10 Overhead Press / 2'
    3x10 Chins / 2'
    2x12 Triceps / 1.5'
    2x12 Biceps / 1.5'

    A2:
    3x5 Deadlift
    4x6 Leg Curl / 3'
    2x10 Leg Press
    4x6 Leg Curl / 3'
    3x10 Seated Calf / 2'

    B2:
    4x6 Incline DB Press / 3'
    4x6 Row / 3'
    2x10 Overhead Press / 2'
    3x10 Chins / 2'
    2x12 Triceps / 1.5'
    2x12 Biceps / 1.5'

    It's an upper/lower split with a mass-gain/hypertrophy bias. The numbers next the lifts indicate how long you should rest in between sets. According to the website, you should start at 80% your one rep max on all lifts and progress to 90-95% the second week and then continue on for 8 weeks. Once you hit that point, deload and find out where you want to go from there. Hope this helps, good luck!
     

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