Your Gym Program...

[Piggymon]

Yay gym stuffs!

Here's my routine :

Monday - Weights Split 1.
Tuesday - 2 mile jog
Wed - Body Pump
Thurs - 2 mile jog
Friday - Weights Split 2
Sat & Sun - F All !

Here's the weights splits :





Not started the jogging yet, hopefully gonna do that next week

[Will]

Back

Wide Grip Pullups

3 Sets x 10 (or until failure)

Bent Over Rows

Set 1 - 50K 10 reps
Set 2 - 55k 10 reps
Set 3 - 60k 10 reps
Set 4 - 65k 10 reps

Hyper Extensions

Set 1 - 15K 10 reps
Set 2 - 15K 10 reps
Set 3 - 15k 8 reps
Set 4 - 15k 6 reps

Shoulders

Behind Neck Press

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 8 reps
Set 4 - 45k 4 reps


Shrugs

Set 1 - 100K 10 reps
Set 2 - 110K 10 reps
Set 3 - 120K 7 reps
Set 4 - 135K 4 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 16k 10 reps
Set 2 - 19k 8 reps
Set 3 - 22.5k 5 reps

Side Dumbbell Lateral raises

Set 1 - 10k 10 reps
Set 2 - 12k 8 reps
Set 3 - 12k 5 reps
Set 4 - 13k 3 reps

Cleans

Set 1 - 60k 8 reps
Set 2 - 70k 8 reps
Set 3 - 80k 5 reps
Set 4 - 90k 3 reps


Chest

Incline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 80k 10 reps
Set 4 - 90k 8 reps

Decline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 90k 7 reps
Set 4 - 92.5k 4 reps

Bent-Arm Dumbbell Pullover

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 6 reps

Dumbbell Flyes

Set 1 - 27.5k 5 reps
Set 2 - 30k 5 reps
Set 3 - 32.5k 5 reps


Triceps


Skull Crusher

Set 1 - 25k 10 reps
Set 2 - 27.5k 10 reps
Set 3 - 30.5k 7 reps
Set 4 - 37.5k 4 reps

Tricep extensions

Set 1 - 20k 8 reps
Set 2 - 22.5k 8 reps
Set 3 - 25k 6 reps
Set 4 - 30k 3 reps

Legs

Squats

Set 1 - 100K 10 reps
Set 2 - 110k 10 reps
Set 3 - 130k 8 reps
Set 4 - 140k 2 reps

Calf Raises - Smith Machine

Set 1 - 160K 15 reps
Set 2 - 165K 15 reps
Set 3 - 165K 15 reps
Set 4 - 165K 15 reps


Shoulders

Shrugs

Set 1 - 100k 10 reps
Set 2 - 110k 8 reps
Set 3 - 115k 6 reps
Set 4 - 120k 5 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 19k 15 reps
Set 2 - 19k 15 reps
Set 3 - 22.5k 15 reps
Set 4 - 22.5k 15 reps

Military Press

Set 1 - 40k 10 reps
Set 2 - 45k 10 reps
Set 3 - 50k 8 reps
Set 4 - 60k 6 reps

Biceps


Preacher Curl

Set 1 - 27.5k 10 reps
Set 2 - 30k 8 reps
Set 3 - 32.5k 6 reps
Set 4 - 35k 5 reps

Dumbbell Reverse Forearm curl

Set 1 - 22.5k 10 reps
Set 2 - 25k 8 reps
Set 3 - 27.5k 5 reps
Set 4 - 30k 2 reps

Concentration Curl

Set 1 - 20k 8 reps
Set 2 - 20k 6 reps
Set 3 - 20k 5 reps

Barbell Forearm Curl

Set 1 - 40k 15 reps
Set 2 - 40k 15 reps
Set 3 - 40k 15 reps



This was basically my programme over the last couple of weeks. I mix it up a little over 3 to 4 visits to the gym a week. I sometimes axe some of the exercises in option for things like dips and own body weight exercises. I've missed out a few exercises such as inclined flyes and other shoulder work outs. This just gives a rough idea - that was last weeks. I tend to mix it up so that my body doesn't get used to the same exercises over and over.

I also superset a lot. For example if I'm doing a bench press, I'll follow it up by some barbell flyes. Or if I'm doing biceps, I'll follow it by some pull ups. I mix and match a lot. I also do "negatives" when I'm in the mood. I've missed out pull downs because it only goes up to 100k and it doesn't offer enough resistance to me anymore. I do do dips though.

Then at least 2x a week I play about 2hrs of basketball. And at least 1x a week I play 1hr of squash.

I will do about 30 mins of rowing/running/cycling every day though.

I'm hoping to start benching 100kg at higher reps. My record is 120kg but only a couple of reps. I'm slowly building up.

[Roberta]

Ah Mr Hoff, I see you also do pyramid training. I'm a big fan of that.

[Piggymon]

And me me me !! I is an Egyptian !!

[Roberta]

Originally Posted by Piggymon

And me me me !! I is an Egyptian !!

Walk like one baby!

[Piggymon]

I'm off to bathe in some milk *flicks hair*

[Tak]

Originally Posted by Roberta

Walk like one baby!

[Will]

Yep pyramids are great. I sometimes do them the other way round - this is just a snap shot. I vary my workouts a lot.

Glad you approve! I feel better now!

[Admiral Huddy]

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull

[Guybrush]

1:
3x5 squat
3x5 bench press
1x5 deadlift
2x5-8 dips

2:
3x5 squat
3x5 standing military press
3x5 bent-over rows

i do a bit of extra work on my left arm since it's smaller and weaker, and i should really toss some preacher curls in there too

plus cardio on off days

what a strange first post