Stu @ M Developments

iTrader: (12)

Ok chaps, you were right... the time seems to have come where my old workout has become pointless

Ive found that now im in teh swing of it, i simply cannot run round all teh machines and hrow a few weights about as it feels like ive done sod all and i dont even break a sweat, so this week ive started to isolate areas as suggested in this room often...

Monday = Arms and Chest.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Pec Deck:
30kg x8 3 sets
45kg x8 3 sets
55kg to failure...

Lat pulldowns seated:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...


Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

Friday:
??


So, the question.....
What do i do Friday? Im thinking my back, but dont really know where to start with the equiptment i have access to...

Any comments welcome on the workout listed above, bad especially welcome so i can improve

Lemon S2

Stu

That seems to be a pretty good work out & i've just done the same as it felt I was doing too much in the days that I was at the gym & was spending ages there.

The only thing I could see maybe to change is take Back (lat pulldown) out of monday & do back, shoulders & if the time is there abs on Friday

I'm currently there 4 nights a week and is broken down

Monday
Chest & Triceps

Tuesday
Legs & Abs

Wednesday
Back & Bicep

Friday
Shoulders & Traps & more abs

I also include a 10 - 20 minutes run or on the bike before & every couple of nights will also do 20 minutes on the stepper also after a work out as well.

dexterc

Havbe you got access to a barbell and some free weights? All you need for your back really.

Lemon S2

have a look at the attached link (I think Chrissybwoy put a link to this site on the sticky in this room)

http://www.ast-ss.com/training/exerc...p?bp=Back&pn=1

This gives a list of exercises for the back, but the site also has exercises for the rest of the body as well

dexterc

Thats an ok list, but its missing a few important exercises, and its helpful to give an idea of priority. Romanian and stiff-legged deadlifts are missing. I wouldnt bother doing anything with machines for my back at all.

Heavy deadlifts
Heavy Rows, dumbell or Barbell.
Heavy shrugs

Would be (and is) my back routine. Id mix it up with Romanian and SLDLs in place of deadlifts, and chin or pull ups in place of the rows, especially if youre a big guy. Good mornings, Kelso Rows, and overhead DB Kelso shrugs would be in the mix too, for lighter work.

Paul Eggleton

Be mindful guys that Stu can suffer from a bad back so anyform of heavy bent over rowing or deadlifting could cause problems.

As suggested above Stu, Take lat pulldowns out of monday (this is a back exercise)

Monday = Arms and Chest.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Pec Deck:
30kg x8 3 sets
45kg x8 3 sets
55kg to failure...

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...


Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

Friday: Back and shoulders

Lat pulldowns seated:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...


NEW

(I take it you do the above with a grip similar to if you were doing chinups, shoulder width apart and palms facing away?)

You can repeat the above but with your palms facing you and you hands close together. This gives the lats a nice stretch too. Effectyively you are doing the same exercise but with a different grip which will have a different effect.

Dumbbell rows (GO VERY LIGHT FIRST AS THIS MAY STRETCH YOUR LOWER BACK)
Rather than use a barbell which involves bending over completely.
Doing one side at a time, place your left knee and left hand on a bench so you upperbody is nearly parallel with the floor(actually probably 65-70 degrees). Your right foot is on the floor for support.
Using your right hand pick up a light dumbbell first and let it hang vertically down.
Now pull the dumbbell up in a bit of an arc so that it comes just in front of your right hip. Your arm should be bent at 90 degrees now.
Do the same sort of sets and reps as above but get used to the groove.
This works the lats independantly.

Or you could actually do chinups

Shoulders

Try

Seated Dumbell press

Side dumbell raises

Upright rows with a barbell

Got to shoot now. Feel free to ask questions and I'll answer tomorrow.

Paul.

dexterc

Kind of shoots my list to hell. I would definitely advocate Dumbell rows and chinups. Its always impressive if youre a big guy and you can rep out chinups, its also good for your grip. Once you get above a certain rep range, you can weight them as well, to bring the reps back down.

Stu @ M Developments

iTrader: (12)

Cheers for teh help guys, sorry i forgot to mention that major detail and wasted some of your time Well impressed Paul remembered though!!

So does this sound a better workout week?

Monday = Arms and Chest.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Pec Deck:
30kg x8 3 sets
45kg x8 3 sets
55kg to failure...

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...


Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Lat pulldowns seated arms wide palms out:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Lat pulldowns seated arms close palms in:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Dumbbell rows
Weight and reps TBA

Seated Dumbell press
Weight and reps TBA

Side dumbell raises
Weight and reps TBA


Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

Paul Eggleton

Yep, although I was thinking about your chest training Stu.

Do you still do your bench pressing at home with a barbell?

The alternative would be to do all your chest training with dumbells at the gym so you can get the benefit of not resting.

Pec dec is not what I would call a major exercise for the chest and as such I might question its validaty just on its own.

If there is a bench at the gym and a good selection of dumbbells then you can do the following:

Flat dumbbell press
Incline dumbbell press (30degrees)
Dumbbell flyes
Pecdec

Or if you have dumbbells at home, forget about the pecdec and just train arms at the gym. THen you can do

Bench press (flat, incline, or even decline)
Dumbell press (flat, incline, or even decline)
Dumbbell flyes

All at home. This way your chest gets a good battering in one go.

RSPTG

Good advice from Paul as always, and also for remembering Stu's back problem


Stu,...Your Shin Splint exercise is missing Mon, Wed & Fri as said in your post tag it on the end of your workouts, it is nothing heavy so wont effect the above programme but will def help.

Paul Eggleton

Pulldowns

Normal - some people bring the bar behind the nexk, but I don't like this


reverse grip


Dumbbell rows


With pulldowns you can get a variety of different handles putting your hands in different positions. Try these to and see which one feels better.

I like reverse grip as you can go pretty heavy

Stu @ M Developments

iTrader: (12)

Yes, but not as intensely as work at the gym... just no motivation at home anymore if im honest



Ok, sounds like a plan.
What do you say would be the best day to do these, baring in mind i expect that some of those are also quite hard on teh arms and shoulders as well as just teh chest?

Ive no problem training 5 days a week and swopping my plan around a bit if you think its worthwhile guys

So far we have this:

Monday = Arms day.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Lat pulldowns seated arms wide palms out:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Lat pulldowns seated arms close palms in:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Dumbbell rows
Weight and reps TBA

Seated Dumbell press
Weight and reps TBA

Side dumbell raises
Weight and reps TBA

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps



Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

Paul Eggleton

Keep Chest with arms Stu but do chest first.

The arms are quite a small muscle so you only really need two or three exercises for biceps and triceps each. Obviously doing them hard!

With Chest training your triceps get a good workout from all the pressing so when I do tri's after chest I usually do heavy pushdowns and maybe dips and that will be it.

If you do Dumbbell flyes you will also use your Bi's a bit so again they won't need much more after doing chest..

As you progress to heavier dumbbells you may need to have someone actually pass them too you. I have always managed to flick them from off the foor, but I would be mindful of your back when doing this. On my really heavy sets I will get someone to at least pass up one dumbbell and also help me lift both to the top of the movement to get me started.

What exactly do you mean by these Stu?
Side extensions, (8KG)2 sets of 8 - .sounds like the shoulder one i've described below?
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand. .Sounds like dumbbell press which I've put in your chest routine.



Monday = Chest and Arms day.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Flat dumbbell press
3-4 sets - last one to failure
Incline dumbbell press (30degrees)
2-3 sets - last to failure
Dumbbell flyes
Using lighter weights go for 2 sets but in the 10-15 rep range
Pecdec
Using lighter weights go for 2 sets but in the 10-15 rep range

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Barbell Curls 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps


Friday = shoulders and back:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Lat pulldowns seated arms wide palms out:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Lat pulldowns seated arms close palms in:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...

Dumbbell rows
Weight and reps TBA

Seated Dumbell press
Weight and reps TBA

Side dumbell raises
Weight and reps TBA

Shin Split exersize:
Unsure of weight as yet. 3sets x 15reps



Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

I have moved you triceps after your biceps to give them a bit of a rest after doing chest

Paul[/b]

Stu @ M Developments

iTrader: (12)

Yeah, will be teh same ones, my ignorance is shining through today. lol

Excellent, well i guess i have a routine to print off and take with me everyday then. Game On.

Thansk ever so much for all your advice folks.