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- Jan 6, 2012
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I used to work out all the time....
I'm just now getting back into it.
I've been working out 4 days a week for the first 4 weeks of this year. Just a reintroduction into working out...
I would like to start a really difficult training program, but I don't know what to do.
This program was just to adjust my body to working out again... I think i'm ready for heavier weight, more workouts per week, etc...
SUNDAY : BACK
Elliptical 5 min @ Level 3
Crunches (,) 4 x 50 = 200
Chin-ups-34 10, 9 8, 7 6, 5 5, = 50
Smith upright rows 50 50. (50 25).
CG lat pulldown 14 14. (14 7).
Double bicep pose 6 6• (6 3)•
Torso extension 100 100• (100 50)•
Flutter kicks(.) 4 x 1min = 4 min
Ab coaster(•
4 x 10 = 40
Elliptical 30 min @ level 3
MONDAY : CHEST
Elliptical 5min@level 1
Crunches (,) 4x50=200
Dips 10, 9 8, 7 6, 5 5, = 50
Smith bench 70 70. (70 25).
Incline db bench 50 50. (50 25)•
Db flys 50•50 •(50 25)•
Flutter kicks(.) 4 x 1 min = 4 min
Ab coaster(• 4 x 10 = 40
Torso extensions 100 100 (100 50)
DB Pullovers 60 60 (60 30)
Elliptical 30 min @ level 3
WEDNESDAY : LEGS
Elliptical 5 min @ level 3
Crunches (,) 4x50 = 200
Smith squats ,45, 115 115, (115 45),
Leg press 230 230.(235 115).
Leg extension 120 120. (120 60).
Leg curls 120 120•(120 60)•
Torso extension 100 100•(100 50)•
Flutter kicks(.) 4x 1 min = 4 min
Ab coaster(• 4 x 10 = 40
Elliptical 30 min @ level 3
THURSDAY : alternate SHOULDERS or ARMS
SHOULDERS
Elliptical 5 min @ level 3
Crunches (,) 4x50=200
Smith military press 25 ,50 50, (50 25),
Smith upright rows 50 50, (50 25).
Arnold press 40 40. ( 40 20).
Incline db lateral raises 30 30. (30 15)
Db front raises • 30•30•(30 15)•
Flutter kicks (.) 4x1min = 4min
Ab coaster (• 4 x 10 = 40
Elliptical 30 min @ level 3
OR
ARMS
Elliptical 5min @ level 3
Crunches (,) 4x50 = 200
Pull ups -34 , 10 9, 7 8, 6 5 5, = 50
Dips 10 9. 8 7. 6 5 5. = 50
Seated incline DB curls 30 30. (30 15)•
Smith cg bench 70 70• (70 25)•
Double bicep pose 6 6 (6 3)•
Tricep cable pulldowns 8 8 (8 4)
Flutter kicks (.) 4 x 1 min = 4min
Elliptical 30 min @ Level 3
I rest on TUesdays Friday's, and Saturdays.
Notice that I do cardio every time I work out now.
Problem with that is that my workouts almost always last a little over 2 hours.
I would like to work out more times per week, and have a shorter workout
Or maybe work out twice per day, and have a shorter workout.
I first started lifting my last year in the army ( My first 3 years in I didn't lift at all).
I would PT in the morning at 6:30 and lift at around 6pm like 4-5 days a week.
So, I know it's possible for me to train more than once per day.
WHat do you guys think I should do ?
keep it at 4 times a week ?
6 days a week ?
5 days a week twice a day ?
I'm just now getting back into it.
I've been working out 4 days a week for the first 4 weeks of this year. Just a reintroduction into working out...
I would like to start a really difficult training program, but I don't know what to do.
This program was just to adjust my body to working out again... I think i'm ready for heavier weight, more workouts per week, etc...
SUNDAY : BACK
Elliptical 5 min @ Level 3
Crunches (,) 4 x 50 = 200
Chin-ups-34 10, 9 8, 7 6, 5 5, = 50
Smith upright rows 50 50. (50 25).
CG lat pulldown 14 14. (14 7).
Double bicep pose 6 6• (6 3)•
Torso extension 100 100• (100 50)•
Flutter kicks(.) 4 x 1min = 4 min
Ab coaster(•
4 x 10 = 40Elliptical 30 min @ level 3
MONDAY : CHEST
Elliptical 5min@level 1
Crunches (,) 4x50=200
Dips 10, 9 8, 7 6, 5 5, = 50
Smith bench 70 70. (70 25).
Incline db bench 50 50. (50 25)•
Db flys 50•50 •(50 25)•
Flutter kicks(.) 4 x 1 min = 4 min
Ab coaster(•
4 x 10 = 40Torso extensions 100 100 (100 50)
DB Pullovers 60 60 (60 30)
Elliptical 30 min @ level 3
WEDNESDAY : LEGS
Elliptical 5 min @ level 3
Crunches (,) 4x50 = 200
Smith squats ,45, 115 115, (115 45),
Leg press 230 230.(235 115).
Leg extension 120 120. (120 60).
Leg curls 120 120•(120 60)•
Torso extension 100 100•(100 50)•
Flutter kicks(.) 4x 1 min = 4 min
Ab coaster(•
4 x 10 = 40Elliptical 30 min @ level 3
THURSDAY : alternate SHOULDERS or ARMS
SHOULDERS
Elliptical 5 min @ level 3
Crunches (,) 4x50=200
Smith military press 25 ,50 50, (50 25),
Smith upright rows 50 50, (50 25).
Arnold press 40 40. ( 40 20).
Incline db lateral raises 30 30. (30 15)
Db front raises • 30•30•(30 15)•
Flutter kicks (.) 4x1min = 4min
Ab coaster (•
4 x 10 = 40Elliptical 30 min @ level 3
OR
ARMS
Elliptical 5min @ level 3
Crunches (,) 4x50 = 200
Pull ups -34 , 10 9, 7 8, 6 5 5, = 50
Dips 10 9. 8 7. 6 5 5. = 50
Seated incline DB curls 30 30. (30 15)•
Smith cg bench 70 70• (70 25)•
Double bicep pose 6 6 (6 3)•
Tricep cable pulldowns 8 8 (8 4)
Flutter kicks (.) 4 x 1 min = 4min
Elliptical 30 min @ Level 3
I rest on TUesdays Friday's, and Saturdays.
Notice that I do cardio every time I work out now.
Problem with that is that my workouts almost always last a little over 2 hours.
I would like to work out more times per week, and have a shorter workout
Or maybe work out twice per day, and have a shorter workout.
I first started lifting my last year in the army ( My first 3 years in I didn't lift at all).
I would PT in the morning at 6:30 and lift at around 6pm like 4-5 days a week.
So, I know it's possible for me to train more than once per day.
WHat do you guys think I should do ?
keep it at 4 times a week ?
6 days a week ?
5 days a week twice a day ?
Last edited:
Myself included
