lelle wants to create a new workout plan *updated*

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lelle
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lelle wants to create a new workout plan *updated*

#1 Postby lelle » Mon May 23, 2005 1:10 pm

i plan to make myself a new workout plan, would be great if you could assist me with that! up to now, i trained every two days so i had enough time to rest in between. but i wasn't sure which exercises i should do, so i just started doing the famous ones :) like squats, deadlifts, bench presses, curls etc.

at the moment i focus on bulking up heavily, perhaps i have to consider that on doing that plan.

thats my equipment so far
Image
i also got a bar for pull-ups and some barbells.

i know that the training should be split up on various days to train the different bodyparts (arms, legs, shoulders, chest etc) but i don't know which exercises i should do. ok, now comes your knowledge into play.
what would you suggest me to do, how many sets and repetitions?

thats all for now,

greetings!
Last edited by lelle on Wed May 25, 2005 8:14 am, edited 1 time in total.

RileyG
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#2 Postby RileyG » Mon May 23, 2005 1:21 pm

Here is a link to a good outlined routine. You can just substitute workouts that you can't do at home, with ones you can do using your setup.

http://www.veganbodybuilding.com/article/113

Here is a site with lots of exercises for you to choose from.

http://bodybuilding.com/fun/exercises.htm

lelle
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#3 Postby lelle » Mon May 23, 2005 1:27 pm

heya!

ahhh, these links help me a lot, thanks!

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#4 Postby RileyG » Mon May 23, 2005 1:41 pm

anytime

lelle
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#5 Postby lelle » Tue May 24, 2005 9:48 am

okay, now that i have read through the links i've made the plan for training day one :

day 1 (chest+bizeps)
dumbbell bench press
incline barbell bench press
barbell curl
alternate hammer curl
concentration curls
barbell flyes (thanks to bobbycore!)

before i start lifting, i do pushups, crunches to get warm.

generally i do 2 warm-up sets with light weight and about 12-20 reps, then 3 sets with the weight increasing each time and lower reps (8-12)
thank you very much for your advice robert!

it's almost the same as the beginners plan on veganbodybuilding, but i had to
leave out the exercises for which i would need special equipment (cable stuff etc)

thanks a lot
8)
Last edited by lelle on Wed May 25, 2005 9:08 am, edited 3 times in total.

bobbycore
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hmmm

#6 Postby bobbycore » Tue May 24, 2005 1:10 pm

what I would suggest is to add chest barbell fly's in there.

lelle
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#7 Postby lelle » Tue May 24, 2005 1:23 pm

alright, thanks!
i'll add that.
what do you think of doing them declined every 2 weeks to get more alternation in the workout?

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variety

#8 Postby bobbycore » Tue May 24, 2005 3:43 pm

It is good to work the bottom of your chest with a decline excercise, however I personally perfer the decline bench to the flys. I perfer the incline fly to the decline and like flat and incline flies equally.

I do not know if that made sence.

lelle
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#9 Postby lelle » Tue May 24, 2005 4:06 pm

i think i understand what you mean :)
regrettably i cannot do declining exercises because my bench doesn't support that ...

lelle
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#10 Postby lelle » Fri May 27, 2005 9:17 am

day 2 (back and abs)

barbell shrug / barbell shrug behind the back
standing dumbbell upright row
bent over barbell row
middle back shrug
one-arm dumbbell row
stiff leg barbell good morning
deadlifts

alternate heel touchers
barbell side bend
bent knee hip raise
cross-body crunch
crunches
flat bench leg pull-in
jackknife situp
situps



okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?


does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

thats all for now, keep it up!

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#11 Postby bobbycore » Fri May 27, 2005 11:27 am

lelle wrote:day 2 (back and abs)

barbell shrug / barbell shrug behind the back
standing dumbbell upright row
bent over barbell row
middle back shrug
one-arm dumbbell row
stiff leg barbell good morning
deadlifts

alternate heel touchers
barbell side bend
bent knee hip raise
cross-body crunch
crunches
flat bench leg pull-in
jackknife situp
situps



okay, these are all exercises which look good to me, but that are way too much! which should i skip? or should i change the plan every week to do a larger amount of various stuff?


does anyone know some exercises to train the latissimus dorsi? i don't have any machines or cable stuff to do the exercises listed on the exercise directory.

thats all for now, keep it up!


You can get rid of the deadlifts because they should be working your hamstrings not your back. I think doing a lot of abs is good though, it just takes a while.

lelle
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#12 Postby lelle » Tue May 31, 2005 12:31 pm

day 3 (shoulders and trizeps)

arnold dumbbell press
Bent Over Dumbbell Rear Delt Raise With Head On Bench
cuban press
external rotation
seated dumbbell press
front raises

close grip bench press
incline barbell trizeps extension
Lying Close-Grip Barbell Triceps Extension Behind Head
Lying Triceps Press
Pushups - Close Tricep Position
Tate Press

again, many, many exercises. so i will leave out some and switch to them every 8-10 weeks

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#13 Postby kollision » Tue May 31, 2005 12:48 pm

THis would be better if it was in the Online Journal section.

lelle
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#14 Postby lelle » Tue May 31, 2005 12:58 pm

hm yes, maybe an admin can move it there

kollision
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#15 Postby kollision » Tue May 31, 2005 3:39 pm

I meant you can make a journal there, and it would be more organized and better for ya so you can update your progress there mate.


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