FIT Anything you would add to this workout?

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jizzmo

New Member
Jul 9, 2008
1,330
What would you add to this weekly workout, other than test? All of this is done with moderate weight, trying to cut the fat off my body before I start packing on muscle.

Monday - Upper Body
1 mile warm up on treadmill at 10 minute pace.
Dumbbell Curls 5x12
Dumbbell Press 5x12
Dumbbell Bench 5x12
Dumbbell Flys 5x12
Tricep Extensions 5x12
Sitting Cable Pull (like rowing machine sitting still) 5x12


Tuesday - Cardio/Core
35 minutes at 6mph (roughly 3 - 3.5 miles)
Sit ups/crunches 4x10

Wednesday - Lower Body
1 mile warm up on treadmill at 10 minute pace.
Leg Extensions 5x12
Leg Curls 5x12
Squats 5x12
Calf Raises 5x12

Thursday - Cardio/Core
35 minutes at 6mph (roughly 3 - 3.5 miles)
Sit ups/crunches 4x10

Friday - Upper Body
1 mile warm up on treadmill at 10 minute pace.
Dumbbell Curls 5x12
Dumbbell Press 5x12
Dumbbell Bench 5x12
Dumbbell Flys 5x12
Tricep Extensions 5x12
Sitting Cable Pull (like rowing machine sitting still) 5x12

Saturday - Cardio/Core
35 minutes at 6mph (roughly 3 - 3.5 miles)
Sit ups/crunches 4x10

So I pretty much swap lower/upper with a day of cardio/core every other day. I have seen great results with this workout cutting my fat (50lbs since Feb 4th,) just wondering if you guys can recommend any changes.
 
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tantrum

New Member
Jul 8, 2008
1,006
Chapel Hill, NC
You are really lacking as far as back exercises are concerned. Also check out the sticky about core work, you'll be able to find exercises that are much better than sit ups and crunches
 

Tetragrammaton

New Member
Feb 1, 2005
5,749
NYC
I'd skip rope for 5 minutes as a warm up, put the mile at the end of each workout

Then again I suck at running so I probably wouldn't do a mile anyways :dunno:

Core work seems light, 4x10 of one exercise is nothing, I'd increase that (check the core stability thread for better exercises)
 
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jizzmo

jizzmo

New Member
Jul 9, 2008
1,330
Great, thanks for the tips so far. My core is the main area most of the fat concentrates to on my body, going to have to step it up!
 

Bodhi

My crotch is red .. my lambos blue .. and ill be g
Feb 14, 2008
16,726
1 day of rest doesn't seem right to me

just me though
 

BigBlind

There is only one way to become champion; never fu
OT Supporter
May 17, 2007
6,988
Asgard
you should eliminate half of the exercises from mon/fri (opposite halves) and squat instead
 

phatmike

Thread Killer
Oct 4, 2001
277
Phoenix
If your goal is to strip fat, the first thing you should be asking about is your nutrition plan. Make sure that is in place and not some goofy crap.

As far as your workout plan, it's a mess as others have alluded to. Personally, I would be lifting heavier (i.e. fewer reps) using compound movements primarily. If you're like most people (myself included) you should probably shoot for a 1:1 ratio (if not 2:1) back (pulling) to chest (pushing) work.

There are a ton of resources here is past threads talking about good routines, search for them. Good luck.
 

MaineSucks

Everglades Guy
OT Supporter
Jan 5, 2005
40,142
954
What you are failing to realize is that diet/calories dictate what happens to your body ("cutting" "bulking" etc). This routine may have worked for you but you could be training smarter if you wanted to.

Start your day with a heavy compound movement and follow it up with higher rep secondaries. The squat, deadlift, military press, and bench press should be your compound staples. Everything other than that is higher rep.
 

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
What you are failing to realize is that diet/calories dictate what happens to your body ("cutting" "bulking" etc). This routine may have worked for you but you could be training smarter if you wanted to.

Start your day with a heavy compound movement and follow it up with higher rep secondaries. The squat, deadlift, military press, and bench press should be your compound staples. Everything other than that is higher rep.

and i would read the shit out of this.
 

Bodhi

My crotch is red .. my lambos blue .. and ill be g
Feb 14, 2008
16,726
I've been doing this routine for 2 months, energy levels seem fine.


oh I know .. from my experience the guys i trained with always kept 2-3 days off for the muscles to recoup, didn't have much to do with energy.
 

MaineSucks

Everglades Guy
OT Supporter
Jan 5, 2005
40,142
954
Maines Powerbuilding Routine 1.0

Monday: Legs
Squat: 4-6 Sets (not including warm up). Work to a heavy set of 3-5
Leg Press 4x10-15
Walking Lunges 4x10
Back Raise 4x10-12 (squeeze the glutes hard at the top, bring in the full posterior chain)
Abs: Weighted abs 4-8 Sets of a lot

Tuesday: Chest/Tri
Warm Up Lats/Upper Back
Bench or Incline Bench: work to a heavy set of 3-5
DB Variation (flat if you did incline, incline if you did flat) 4-5 Sets of 10-15
Dips: 4-5 Sets of 10
DB Flys
Tricep Isolation: 4-6 Sets of Something
BB Curls 4 Sets of 10

Wed: Off

Thurs/Fri: Back/Bi
Chins: 4-6 Sets
Deadlift: Work to a heavy 3-5
BB Row: 4-6 Sets, moderate reps here keep the weight heavier
Seated Row: 4-6 Sets of higher reps
BB Curls: 4 Sets of 10
Preacher Curls: 4 Sets of 10
High Rep Abs and Planks

Fri/Sat: Shoulders
Military Press: work to a heavy 3-5
Upright Rows: 4 Sets of 15 (focus on form here, not weight)
DB Side Raises: 4 Sets of 12
Rear Delt Movement: 6 Sets of 10-20
Rope Extensions: 6 Sets of 10
 
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jizzmo

jizzmo

New Member
Jul 9, 2008
1,330
Maines Powerbuilding Routine 1.0

Monday: Legs
Squat: 4-6 Sets (not including warm up). Work to a heavy set of 3-5
Leg Press 4x10-15
Walking Lunges 4x10
Back Raise 4x10-12 (squeeze the glutes hard at the top, bring in the full posterior chain)
Abs: Weighted abs 4-8 Sets of a lot

Tuesday: Chest/Tri
Warm Up Lats/Upper Back
Bench or Incline Bench: work to a heavy set of 3-5
DB Variation (flat if you did incline, incline if you did flat) 4-5 Sets of 10-15
Dips: 4-5 Sets of 10
DB Flys
Tricep Isolation: 4-6 Sets of Something
BB Curls 4 Sets of 10

Wed: Off

Thurs/Fri: Back/Bi
Chins: 4-6 Sets
Deadlift: Work to a heavy 3-5
BB Row: 4-6 Sets, moderate reps here keep the weight heavier
Seated Row: 4-6 Sets of higher reps
BB Curls: 4 Sets of 10
Preacher Curls: 4 Sets of 10
High Rep Abs and Planks

Fri/Sat: Shoulders
Military Press: work to a heavy 3-5
Upright Rows: 4 Sets of 15 (focus on form here, not weight)
DB Side Raises: 4 Sets of 12
Rear Delt Movement: 6 Sets of 10-20
Rope Extensions: 6 Sets of 10

Awesome, going to sit down this weekend and really draw out a plan. Shit's getting serious.
 

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
Maines Powerbuilding Routine 1.0

Monday: Legs
Squat: 4-6 Sets (not including warm up). Work to a heavy set of 3-5
Leg Press 4x10-15
Walking Lunges 4x10
Back Raise 4x10-12 (squeeze the glutes hard at the top, bring in the full posterior chain)
Abs: Weighted abs 4-8 Sets of a lot

Tuesday: Chest/Tri
Warm Up Lats/Upper Back
Bench or Incline Bench: work to a heavy set of 3-5
DB Variation (flat if you did incline, incline if you did flat) 4-5 Sets of 10-15
Dips: 4-5 Sets of 10
DB Flys
Tricep Isolation: 4-6 Sets of Something
BB Curls 4 Sets of 10

Wed: Off

Thurs/Fri: Back/Bi
Chins: 4-6 Sets
Deadlift: Work to a heavy 3-5
BB Row: 4-6 Sets, moderate reps here keep the weight heavier
Seated Row: 4-6 Sets of higher reps
BB Curls: 4 Sets of 10
Preacher Curls: 4 Sets of 10
High Rep Abs and Planks

Fri/Sat: Shoulders
Military Press: work to a heavy 3-5
Upright Rows: 4 Sets of 15 (focus on form here, not weight)
DB Side Raises: 4 Sets of 12
Rear Delt Movement: 6 Sets of 10-20
Rope Extensions: 6 Sets of 10

thread starter, you should really thank maine for sitting down and taking the time to customize this routine for you.
 
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