Charlie Chalk

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Right here goes, Been doing this for the last 27 weeks....

Any pointers, nit picks, suggestions or comments welcome please as thats what im after

Been training 5 days a week without fail, Thing is.. Im not after big legs, So I dont weight train them! But I do do Cardio... Mainly bike riding and a little bit of running.. Not after a '6 pack', I just wanna be big.. I train my ab's, But not to much ( Guessing cardio and sit-ups does that?! Which is all I do )

Is this program 'ok', Even though I've seen a good improvement.. I just wanna get opinions


(Im benching 70kg, Which is including the bar weight)



Shoulders, Back and Biceps

Dumbbell Lateral Raises to Front
1 Warm-up set of 10 reps
2 Heavy sets of 4-6 reps


Cable Lat Pulldowns to Front
1 Warm-up set of 10 reps
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Barbell Shrugs
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Standing Alternate Dumbell Curls
1 Warm-up set of 10 reps
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Standing Straight Barbell Curls
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Chest and Triceps

Flat Bench Press With Straight Bar
1 Warm-up set of 10 reps
1 Slightly heavier set of 6-8 reps
1 Even heavier set of 3 reps
2 Heavy sets of 4-6 reps


Dumbbell Flat Bench Chest Press
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Lying Tricep Extension
1 Warm-up set of 10 reps
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps


Standing Tricep Pushdown on Cable Machine
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps




Back and Biceps

Dead Lifts
1 Warm-up set of 10 reps
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps

Cable Pull Downs to Front
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps

1 Arm Barbell Row
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps

Dumbbell Shrugs
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps

Standing Alternate Dumbbell Curls
1 Warm-up set or 8-10 reps
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps

Standing Straight Bar Curls
1 Moderately heavy set of 6-8 reps
2 Heavy sets of 4-6 reps




Thanks, Look forward to replies

Manchester Mike

Good work out mate, is this a typo or is this all you do for chest?

These two are basically the same excercise so maybe after your bench press, you could do incline dumbbell press, or if you don't work the top of your chest and stay on a flat bench, do dumbbell flys instead of the press?? (i normally do around 4 chest excercises per session and work nothing else that day).

Also do you work shoulders, back and biceps all on the same session? I'd be fucked after that, i see you do your front lateral raises for the front delts... but what about your side and back delts??

From the pics you sent your coming on well mate

Manchester Mike

A very breif run down of my workout..

Chest... (change order around each visit)

Barbell press
Incline smith machine press/ or incline dumbell press
Flat dumbbell flys/ or incline dumbbell flys
Decline smith machine prees/ or decline bumbell press

Go home

Back....

Chins, palms facing away... (untill failure)
Heavy barbell rows/ or dead lifts
machine lat pull downs/ or cable pull toward you thingys
Wide grip cable pull downs/ or close grip pull downs

Go gome

Arms....
Lay down tricep extensions (alternate between z-bar and dumbells)
Cable pull down tricep extensions (change grip each visit)
Bent over rear dumbell extensions/ or seated dumbell extensions above head
Barbell curls (heavy)
21's with z-bar (torture )
Concentration curls or preacher curls... Done

Soulders....
Seated dumbell press/or machine seated press (can go heavier with machine)
Heavy dumbbell shrugs (weak point training for me but many people do them at end of session)
Bent over dumbell raises/ or reverse pec dec flys (rear delts)
Side lateral dumbell raises (side delts)
Arnold press/ or front leteral raises (front delts)
Behind head smith machine press/ or malatary press
Done.

Abs at home but not enough, don't train legs

Also mix up heavy days/drop sets in there etc.

Hope you see something that helps

maxrs16

i was told but it could be bollocks because i wasn't listening at the time that 4-6 reps is a strength builder not a muscle builder and 6-10 was a size builder so if you dropped the weight a little to let your self perform a few extra reps you may see improvements

JoeE30

heavy weight and low reps wil mainly tend towards strenth, ideally and as basic as possible you need to exhaust the muscle with slightly lower weight and higher rep...

I normally train each day, 4-5 sets of each exersize including a warm up. start on a low weight just to loosen and stretch. then start at about 50% of my one rep max for about 14, working up to 8-10 on my last(4th) at about 75-80% of that one rep max and i go to failure on every set....

Thing is what works for one dont work for the other....Just keep changing around till you find what works and when you are happy with the results.

Normal chest for me is flat,incline,decline bench. Flat, incline flys(sometimes decline) cable xovers or dips. Im benching 242lb at the moment or 110kg.

Keep going mate it will all come together, i have been training for a while now and im still no way near where i want to be and learn something new everyday.

Charlie Chalk

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Manchester Mike

Mike, I do more exercises for my chest, Im not just sure on what the name of the exercise is


Cheers for advice

ballin

iTrader: (1)

Radders increase your 'heavy' sets to 8-10 reps, rather than 4-6.

Kam B

good thread..iv took some pointers

i need a training buddy...anyone from slough? lol

Charlie Chalk

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I'm from Uxbridge.... But I train on an RAF camp

marky_g

i been told if u want mass u'll need to do more reps mate

warm up each muscle with 2 sets of 12 i personaly then follow with my max weights and do 3 sets

1st 12
2nd 10
3rd 8

just do 3 excerises per muscle . but u must do max weight you can lift i.e what ur doin on ur last set

i might be wrong but its what i was advised for mass

foreverwhite

your doing the 10 rep warm up set correctly, and i like to see the fact that your keeping things heavy, with low reps.

too many people go doing 15 reps on fairy weights wondering why they arent getting any bigger.

Charlie Chalk

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My aim is to get big! I'm getting there

Paul Eggleton

I haven;t had a good look at the workout yet radders, I see others have done that, but I did notice you don't like training legs, tut tut

Putting squats in your routine will have big impact all over. Its such a powerful exercise that calls on most of the bodies muscles that it has a very big anabolic effect for the whole body and can help gain overall size.

Try and start to squeeze it into your workout.

Also you'll end up looking like a right 'bar-body' with chicken legs if your don't train them

Charlie Chalk

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LOL Cheers Paul