Hello!
I am trying to start a new workout routine and need som tips and help. Is it better to train your whole body once a week (4 split) or twice a week? Do you guys think this is a good one? The program contains both heavy weights with low reps and lighter weigths with higher reps for the pump. I am trying to get stronger and leaner:
Day 1: Chest, biceps, calfs (the exercises is just an example, will try to change and vary exercises between workouts)
Benchpress 4 set x 6 reps
Flyes 4 set x 15 reps
Standing dumbbellcurls 4 set x 6 reps
Preacher curl 4 set x 15 reps
Standing calfpresses (raises?) 4 set x 15 reps
Abs 4 set x 15-30 reps
Day 2: Back
Seated cable rows 4 set x 6 reps
One arm dumbellrows 4 set x 6 reps
Lat pulldowns 4 set x 15 reps
Light seated cable rows or close grip lat pulldowns 4 set x 15 reps
Hyperextensions 4 set x 12-15 reps (or 2 set of hyperext and 2 set of close grip lat pulldowns)
Abs 4 set x 15-30 reps
Dag 3: Shoulder, triceps
Seated militarypress in smith 4 set x 6 reps
Dumbell lateral raises 4 set x 15 reps
Bent over lateral raises 4 set x 15 reps + some set for rotator cuff
Close grip benchpress 4 set x 6 reps
Pushdowns 4 set x 15 reps
Abs 4 set x 15-30 reps
Dag 4: Legs, traps
Legpress 4 set x 6 reps
Lying leg curls 4 set x 15 reps
Leg extensions 4 set x 15 reps
Dumbbell shrugs 4 set x 6 reps
Upright rows/Shrugs 4 set x 15 reps
Abs 4 set x 15-30 reps
Majority of sets are taken to failure
5 min cardio warm up before weight workout +
2-3 set 15-20 reps warm up on the first exercise of a musclegroup
10 min HIIT after every workout + maybe two 10 min HIIT on two off days
Does this routine look good? Or is it better to do another workout rouitine? Help, tips?
//Anders the Swede
I am trying to start a new workout routine and need som tips and help. Is it better to train your whole body once a week (4 split) or twice a week? Do you guys think this is a good one? The program contains both heavy weights with low reps and lighter weigths with higher reps for the pump. I am trying to get stronger and leaner:
Day 1: Chest, biceps, calfs (the exercises is just an example, will try to change and vary exercises between workouts)
Benchpress 4 set x 6 reps
Flyes 4 set x 15 reps
Standing dumbbellcurls 4 set x 6 reps
Preacher curl 4 set x 15 reps
Standing calfpresses (raises?) 4 set x 15 reps
Abs 4 set x 15-30 reps
Day 2: Back
Seated cable rows 4 set x 6 reps
One arm dumbellrows 4 set x 6 reps
Lat pulldowns 4 set x 15 reps
Light seated cable rows or close grip lat pulldowns 4 set x 15 reps
Hyperextensions 4 set x 12-15 reps (or 2 set of hyperext and 2 set of close grip lat pulldowns)
Abs 4 set x 15-30 reps
Dag 3: Shoulder, triceps
Seated militarypress in smith 4 set x 6 reps
Dumbell lateral raises 4 set x 15 reps
Bent over lateral raises 4 set x 15 reps + some set for rotator cuff
Close grip benchpress 4 set x 6 reps
Pushdowns 4 set x 15 reps
Abs 4 set x 15-30 reps
Dag 4: Legs, traps
Legpress 4 set x 6 reps
Lying leg curls 4 set x 15 reps
Leg extensions 4 set x 15 reps
Dumbbell shrugs 4 set x 6 reps
Upright rows/Shrugs 4 set x 15 reps
Abs 4 set x 15-30 reps
Majority of sets are taken to failure
5 min cardio warm up before weight workout +
2-3 set 15-20 reps warm up on the first exercise of a musclegroup
10 min HIIT after every workout + maybe two 10 min HIIT on two off days
Does this routine look good? Or is it better to do another workout rouitine? Help, tips?
//Anders the Swede
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