b62869 
"I want to Improve For A Sport."
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11/20/07
I've changed my workout schedule just a tad...4 days working two body parts per day. Here is a sample week:
4 Day Sample Workout for Mass (low reps)
Monday 5 Chest / 4 Triceps
Chest Incline Bench 4 Sets: 10, 8, 6, 4
Flat Bench 4 Sets: 10, 8, 6, 4
Decline Bench 3 Sets: 10, 7, 6
Chest Flyes 3 Sets: 10, 7, 6
Weighted Dips 3 Sets: 15, 10, 7
Triceps Rope Extensions 4 Sets: 10, 8, 6, 4
Skull Crusher 3 Sets: 10, 7, 6
Reverse Grip Pull Down(with assist)3 Sets: 10, 7, 6
Reverse Kickback 3 Sets: 12, 10, 8
Tuesday Cardio 1 hour minimum - Bike or run
Wednesday 5 Back / 4 Biceps
Back Pull Ups 4 Sets: Until Failure each
Closed-Wide Grip Pull Downs 3 Sets: 10, 8, 7
2 Hand Cable Rows 4 Sets: 10, 8, 7, 6
Bentover Rows 3 Sets: 10, 8, 7
Reverse Grip Pull Up 4 Sets: Until Failure each
Biceps S Bar Curls 4 Sets: 10, 8, 7, 6
Overhead Cable Curl 3 Sets: 10, 8, 7
Broken Grip Cable Curl 3 Sets: 10, 8, 7
Reverse Grip Curls 3 Sets: 10, 8, 7
Thursday Cardio 1 hour minimum - Bike or Run
Friday 6 Legs
Legs Leg Press 4 Sets: 12, 10, 10, 8
Hack Squat 3 Sets: 12, 10, 8
Straight Leg Deadlifts 4 Sets: 12, 10, 10, 8
Single Leg Curl 3 Sets: 12, 10, 8
Leg Extensions 3 Sets: 12, 10, 8
Calve Raise 3 Sets: 15, 12, 10
Saturday Shoulders 5 / Traps 1
Shoulders Overhead Press 4 Sets: 10, 8, 7, 6
Lateral Raise 3 Sets: 12, 10, 8
Front Raise 3 Sets: 12, 10, 8
Bent over DB Raise 3 Sets: 12, 10, 8
Upright Row 4 Sets: 10, 8, 7, 6
Traps Shrugs 4 Sets: 10, 8, 7, 6
Sunday Off - or light cardio
Here's a sample of a multiple body workout...
Off season strength training schedule (October thru March)
Monday - Upper Body, Compound Muscle Groups
Swim 1000-1500 yards
Chest Press (free weights)4 sets-8-4 reps
Chest Press-Drop set (machine) until failure
Pull Ups, 4 sets, each until failure
Lat Pull Down-Drop set (machine) until failure
Overhead press (dumbells) 4 sets-8-4 reps
Overhead Press-Drop set (machine) until failure
Bent Rows (dumbells) 4 sets-8-4 reps
Row (machine) until failure
3 Ab exercises (crunch, ball, bicycle, etc...)
Tuesday
Cardio...run or bike; maybe eliptical machine - 1 hour minimum!!
Wednesday - Upper body, Compound Muscle Movements
Swim 1000-1500 yards
Incline Chest Press (free weights) 4 sets-8-4 reps
Incline Chest Press drop set (machine) until failure
Decline Chest Press (free weights) 3 sets-8-4 reps
Dips (weighted) 4 sets-10-4 reps
Upright Rows (long bar) 4 sets 10-6 reps
Straight Arm Cable Pull Down 4 sets-8-4 reps OR, Reverse Grip Lat Pull Down 4 sets-8-4 reps
3 Ab exercises
Thursday
Cardio...run or bike; maybe eliptical machine - 1 hour minimum
Friday - Legs
Leg Press or Hack Squat (machine) 5 sets-10-6 reps
Single Leg extension (machine) 4 sets 8-4 reps
Single Leg Curl (machine) 4 sets-10-4 reps
Calve Raises (machine) 4 sets 15-8 reps (I've had calve issues, so I keep the weight lighter)
3 Plyometric Exercises (bounding, quick jump, box step up, box jumps, etc...)
Stretch
Saturday -Single muscle movements, shoulder emphasis
Delt Flyes (front and side) 4 sets 12-8 reps
Rear Delt Rows or Flyes (barbell or cable) 4 sets 8-4 reps
Chest Flyes (machine) 4 sets 8-4 reps
Bicept Curls (dumbells or cable) 4 sets 8-4 reps
Tricept Extentions (rope/cable) 4 sets 8-4 reps
Shoulder Shrugs (dumbell) 4 sets 8-4 reps
3 Ab exercises
Sunday - Off...Watch as much NFL as possible!!! |
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