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OT Gym Board: want to switch from 3 days/week to 4 days..Any plans suggested??
Posted on 7/26/16 at 12:35 pm
Posted on 7/26/16 at 12:35 pm
TIA
....ready and willing to endure the stupid comments to hopefully get a couple good ones
....ready and willing to endure the stupid comments to hopefully get a couple good ones
This post was edited on 7/26/16 at 12:36 pm
12
Posted on 7/26/16 at 12:36 pm to Ignignot
Day 1: Legs - Quad intensive (Squats) - still throw in hammies
Day 2: Chest (Bench)
Day 3: Rest or HIIT
Day 4: Back/Hamstrings (Deadlifts) - throw in some quad work secondary
Day 5: Shoulders/lagniappe (Overhead Press)
(In parenthesis is the main lift of each day)
I feel it is best to get heavy squats out of the way on day 1
Day 2: Chest (Bench)
Day 3: Rest or HIIT
Day 4: Back/Hamstrings (Deadlifts) - throw in some quad work secondary
Day 5: Shoulders/lagniappe (Overhead Press)
(In parenthesis is the main lift of each day)
I feel it is best to get heavy squats out of the way on day 1
This post was edited on 7/26/16 at 12:38 pm
Posted on 7/26/16 at 12:36 pm to Ignignot
I would help to know what you do on those 3 days.
Posted on 7/26/16 at 12:37 pm to Ignignot
My workout plan:
Mon: chest, back + cardio
Tues: legs
Wed: shoulders, back + cardio
Thurs: legs + cardio
Fri: cardio
ETA: There are so many workout plans online. Do some google searching.
Mon: chest, back + cardio
Tues: legs
Wed: shoulders, back + cardio
Thurs: legs + cardio
Fri: cardio
ETA: There are so many workout plans online. Do some google searching.
This post was edited on 7/26/16 at 12:41 pm
Posted on 7/26/16 at 12:37 pm to bigberg2000
Mon: Chest/Tris
Wed: Lower Body - squats/deadlifts/lunges
Fri: Back, Bis, and shoulders
Wed: Lower Body - squats/deadlifts/lunges
Fri: Back, Bis, and shoulders
Posted on 7/26/16 at 12:40 pm to Ignignot
Lift every damn day. Boom
Posted on 7/26/16 at 12:42 pm to Ignignot
Chest
Back/bis
Shoulders/tris
Legs
Eta:
Or this.
Back/bis
Shoulders/tris
Legs
Eta:
quote:
Lift every damn day. Boom
Or this.
This post was edited on 7/26/16 at 12:44 pm
Posted on 7/26/16 at 12:45 pm to Ignignot
Make sure you work out your neck
Posted on 7/26/16 at 12:57 pm to lsu777
Thinking of doing boring but big on my next bulk.
5x10 after 5/3/1 seems brutal
5x10 after 5/3/1 seems brutal
Posted on 7/26/16 at 1:00 pm to Tigers_Saints
[quote]1: Legs - Quad intensive (Squats) - still throw in hammies
Day 2: Chest (Bench)
Day 3: Rest or HIIT
Day 4: Back/Hamstrings (Deadlifts) - throw in some quad work secondary
Day 5: Shoulders/lagniappe (Overhead Press)
[/quote
no biceps... curls for the girls baw
Day 2: Chest (Bench)
Day 3: Rest or HIIT
Day 4: Back/Hamstrings (Deadlifts) - throw in some quad work secondary
Day 5: Shoulders/lagniappe (Overhead Press)
[/quote
no biceps... curls for the girls baw
Posted on 7/26/16 at 1:01 pm to Ignignot
Mon - Squat Heavy, Push, Pull, Rowing
Tues - Heavy arse dumbbell step ups, Stairmaster
Wed - Deadlift Heavy, Push, Pull, Rowing
Thurs - break
Fri - Squat Light, Push, Pull, Stairmaster
Tues - Heavy arse dumbbell step ups, Stairmaster
Wed - Deadlift Heavy, Push, Pull, Rowing
Thurs - break
Fri - Squat Light, Push, Pull, Stairmaster
Posted on 7/26/16 at 1:02 pm to oleyeller
quote:
no biceps... curls for the girls baw
Could easily fall under back day
Posted on 7/26/16 at 1:03 pm to Ignignot
quote:
want to switch from 3 days/week to 4 days..Any plans suggested??
workout one more day than you did previously
Posted on 7/26/16 at 1:05 pm to Ignignot
Don't do chest on Monday. Everyone in the damn gym does chest on Monday. Do it on Thursday.
Monday-Legs
Tuesday-Shoulders
Wednesday-Back
Thursday-Chest
If you take a day off in the middle, you will have to work out on Friday. You're not going to workout on Friday with any consistent discipline. As far as exercises/reps, I typically do 4 exercises, 15/12/10/8/6/4 reps. It's made a big difference as opposed to standard 3 sets of 10-12.
Monday-Legs
Tuesday-Shoulders
Wednesday-Back
Thursday-Chest
If you take a day off in the middle, you will have to work out on Friday. You're not going to workout on Friday with any consistent discipline. As far as exercises/reps, I typically do 4 exercises, 15/12/10/8/6/4 reps. It's made a big difference as opposed to standard 3 sets of 10-12.
Posted on 7/26/16 at 1:06 pm to Ignignot
Go an extra day.
Posted on 7/26/16 at 1:11 pm to oleyeller
quote:rowing machine + back takes care of the biceps
no biceps... curls for the girls baw
baw
Posted on 7/26/16 at 1:12 pm to JJ27
quote:Not bad advice. I'm normally relegated to the dumbbells, but that's ok. I like DBs better. The two benches are always taken.
Don't do chest on Monday. Everyone in the damn gym does chest on Monday.
This post was edited on 7/26/16 at 1:31 pm
Posted on 7/26/16 at 1:23 pm to Ignignot
Why change? Your 3 day push/pull/legs is fine.
If anything, I'd add in a sprint day.
(I'm assuming you do low-level cardio, even just for recovery's sake on other days).
If anything, I'd add in a sprint day.
(I'm assuming you do low-level cardio, even just for recovery's sake on other days).
Posted on 7/26/16 at 1:37 pm to LSUfan20005
Back in the spring I did the 5x5 plan. I also threw in a couple of extra exercises.
Workout A was:
Squats 5x5
Bench 5x5
Barbell Row 5x5
I added
Dips 3x10 at Body Weight
Calf Raises 2x10
Cleans 1x5
Workout B was
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
I added
Barbell Curls 2x8
Pullups 3x5
Flies 2x10
Did that 3 days a week alternating workouts, and ran 2 days a week.
Workout A was:
Squats 5x5
Bench 5x5
Barbell Row 5x5
I added
Dips 3x10 at Body Weight
Calf Raises 2x10
Cleans 1x5
Workout B was
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
I added
Barbell Curls 2x8
Pullups 3x5
Flies 2x10
Did that 3 days a week alternating workouts, and ran 2 days a week.
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