Your Gym Program...

[Admiral Huddy]

Thought I'd start this up since we have a running hread.. this is geared mor towwrds the gym itslef..

I seem to have hit a wall recently.. so I've changed my program and I've adopted an agressive approach to my training..

The empasis is to concentrate on getting more done in a set time, therefore the increasing the intesity. Hence the increased number of sets and supersetting.

This is totally different way to what I've been doing which is a set "split-program" based on smaller number of sets and heavier weights but I need something to get my teeth into Grrr!!

So, the weight of the item isn't importantant here. The objective is to keep going for the duration of the session leaving no more than a minute between sets (ideally 30 seconds)

This is a 10 week program starting on Monday and each session should be done in within 1.5 hours max!!

Notice also the lack of cardio work.. I've lost quite a bit of muscle (especially around the arms) recently and I think this is due to cardio work on the back end of weight training 20-30 minutes). This has been causing catobosim rather than hypertrophy. Cardio can be down outside the gym in isolation.

So the basic program consists of:

Routine one :

3 minute warm up only
8-9 sets of Chest (super-setting Flat barbell press and dumbell flys)
8-9 set of Back (supersetting bent over rows and dumbell delt flys)
4 sets of squats
5 minute cool down
Stretch

Routine 2:

3 minute warm up
8-9 sets of Shoulders (super-setting barbell shoulder press and lat raises)
8-9 set of Arms (super-setting bi's (preacher curls) and tri's (bench dips)
5-10 minutes stomach (acts as cool down)
Stretch

Routine 3:

3 minute warm up only
8-9 sets of Chest (super-setting incl dumbell press and dec barbell press)
8-9 set of Back (Seated rows and lat pull downs)
4 sets of dead lifts
5 minute cool down
Stretch

Routine 4:

3 minute warm up
8-9 sets of Shoulders (super-setting dumbell press and chin ups)
8-9 set of Arms (super-setting bi's (barbell curls) and tri's (pull downs and kickbacks)
5-10 minutes on stomach (acts as cool down)
Stretch

I have no idea if this is going to work. I know it's going to be hard but liking the challange ahead.. We'll see..

Interested in your thoughts (prods Roberta)

Otherwise, post your gym routine