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- Oct 17, 2005
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I know next to nothing about setting up an effective workout. I got lost in the labyrinth of stickies. It's not as easy as everyone thinks to find all the info you need.
Sunday:
3x6 Clean & Press
3x10 Bent Over Dumbbell Rear Delt Raise
3x10 Front Dumbbell Raise
3x6 Barbell Curl
3x10 Bench Dips
3x10 Seated Bent-Over One-Arm Dumbbell Triceps Extension
3x10 Barbell Shrugs
Wednesday:
3x8 Bench Press
3x6 Bent Press
3x12 Sit-ups /w Weight
3x14 Saxon Side Bends (7 per side)
3x8 Bent Over Barbell Row
3x10 Stiff-Legged Barbell Deadlift
Friday:
3x10 Standing Leg Curl
3x6 Barbell Deadlift
3x8 Leg Extensions
3x10 Rocking Standing Calf Raise
Probably going to be incorporating a chin-up bar into my arsenal within a week. Considering putting in a neck exercise day between the main workouts and sometimes I do forearms separately while at the end of some workouts I do a few forearms exercises. I try to do everything for 6-10, but I'm limited by weight. I just use plates for everything I don't use the barbell for (tricep extensions, etc.).
I'm trying to train just to be fitter, stronger and bigger, just for myself. Right now I was lifting heavy in order to get bigger. More importantly, I'm learning kickboxing and would like my workout to orbit that ideal. I want my workout to help a kickboxer. Getting a heavy bag and all too, but this is about the workout.
NOW, what can I improve upon?
Sunday:
3x6 Clean & Press
3x10 Bent Over Dumbbell Rear Delt Raise
3x10 Front Dumbbell Raise
3x6 Barbell Curl
3x10 Bench Dips
3x10 Seated Bent-Over One-Arm Dumbbell Triceps Extension
3x10 Barbell Shrugs
Wednesday:
3x8 Bench Press
3x6 Bent Press
3x12 Sit-ups /w Weight
3x14 Saxon Side Bends (7 per side)
3x8 Bent Over Barbell Row
3x10 Stiff-Legged Barbell Deadlift
Friday:
3x10 Standing Leg Curl
3x6 Barbell Deadlift
3x8 Leg Extensions
3x10 Rocking Standing Calf Raise
Probably going to be incorporating a chin-up bar into my arsenal within a week. Considering putting in a neck exercise day between the main workouts and sometimes I do forearms separately while at the end of some workouts I do a few forearms exercises. I try to do everything for 6-10, but I'm limited by weight. I just use plates for everything I don't use the barbell for (tricep extensions, etc.).
I'm trying to train just to be fitter, stronger and bigger, just for myself. Right now I was lifting heavy in order to get bigger. More importantly, I'm learning kickboxing and would like my workout to orbit that ideal. I want my workout to help a kickboxer. Getting a heavy bag and all too, but this is about the workout.
NOW, what can I improve upon?