Savek

Hey everyone. So heres the plan i just started. Let me know if its a good plan or not.

Day 1
Dumbell press 8-10/ 3 sets
bent over row 8-10/ 3 sets
pec fly 8-10/ 3 sets
under hand inverted row 8-10/ 3 sets
incline bench 8-10/ 3 sets
back extension 8-10/ 3 sets
lat pull down 8-10/ 3 sets
push ups Max/ Sets
Superman 30 Sec each side/ 3 sets

25 Minutes Trendmill

Day 2
Off

Day 3
Leg press 10-12/ 3 sets
side plank 30 secs/ 3 sets
Lying Leg Curl 10-12/ 3 sets
Mountain climber 10-12/ 3 sets
Calf raises Max / 3 Sets
Crunch Routine 3 sets

25 Minutes Trendmill

Day 4
Off

Day 5
Preacher Curl Dumbell 8-10 / 3 sets
Behind head triceps 8-10 / 3 sets
Shoulder Fly 8-10 / 3 sets
Barbell curl 8-10 / 3 sets ( Super Set With Skull Crusher)
Skull Crusher 8-10 / 3 sets
Lateral Raise 8-10 / 3 sets
Static Hold Max / 2 Sets
Shoulder Press 8-10 / 3 sets
Shrugs Max / 2 Sets

25 Minutes Trendmill

Harbinger

Hey, you've an interesting workout routine, I was wondering if you can tell us the weights that you use for your exercises.

Savek

The Dumbell excercises are all between 25-30 LBS the Lat Pull DOwn is 75Lbs, Barbell Curls are 40 LBs, Skull Crusher is about 30 LBS. The Incline Bench is a 15 KG Plate on each side.

getfit74

The main thing is staying consistent with your training. I would say stick with your plan and as you get more into it you will see what works for you and what doesn't. People get too concerned with what exercises to do and not to much with staying consistent.

Anyway your off to a good start by starting a journal, keep the updates coming it'll prove to be great motivation if you keep it updated.

Savek

Yup im 100% dedicated to the plan. Just now how often should i change my plan around? Like im planning on doing this plan for 3 weeks. Should i do it longer or less then that?

Savek

Todays workout


Leg press 10-12/ 3 sets
side plank 30 secs/ 3 sets
Lying Leg Curl 10-12/ 3 sets
Mountain climber 10-12/ 3 sets
Calf raises Max / 3 Sets
Crunch Routine 3 sets
Super Mans 3 sets

25 Minutes Eliptical

And then i went to a mountain near my house and Sprinted full force up it and walked down it 10 Times.


I Took in about 170G Of protien today.

Was a Good Day

Savek

i went on vacation for 2 weeks so i havent trained hard. Today was my first day back


Preacher Curl Dumbell 8-10 / 3 sets
Behind head triceps 8-10 / 3 sets
Shoulder Fly 8-10 / 3 sets
Barbell curl 8-10 / 3 sets ( Super Set With Skull Crusher)
Skull Crusher 8-10 / 3 sets
Lateral Raise 8-10 / 3 sets
Static Hold Max / 2 Sets
Shoulder Press 8-10 / 3 sets
Shrugs Max / 2 Sets

oval61251

170g of protein? Thats not even body weight. I would up to to at least 250g

Savek

i know but normally i only take about 90G of protien. I dont get enough spare time threwout the day to take as much protien as i would like. But im tryin


Todays Workout


Bench Press 1st Set Just Bar
2nd and 3rd Set 15 KG Plate each side 10 Reps
4th Set 20 KG Plate Each Side 10 Reps
5th Set 5 KG Plate each side 15 Reps

Pec Fly Machine 4 Sets / 10 Reps 5th Set 20 Reps


Incline Bench 4 Sets/ 10 Reps

Push Foward Chest Machine 4Sets / 10 Reps

Ab Routine 3 sets

Side Planks 30 Seconds Each side 3 sets

Savek

Today was biceps only

Dumbell Curls Set 1 20 Pounds 10 Reps
Set 2 25 Pounds 10 Reps
Set 3/4 34 Pounds 10 reps
Set 5 15 Pounds 20 Reps

Bicep Curl Machine Set 1 60 Pounds 10 Reps
Set 2 80 Pounds 10 Reps
Set 3/4 100 Pounds 8 Reps
Set 5 40 Pounds 20 Reps

Static Hold Set 1 15 pounds 10 reps
Set 2/3 20 Pounds 10 Reps

Hammer Curls Set 1 15 Pounds 10 Reps
Set 2/3 20 Pounds 10 reps
Set 4 11 Pounds 20 Reps

Then Ran 15 Minutes on the Trendmill