Tell me if this iphone workout is legit for muscle gain plz

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mikel0181
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Tell me if this iphone workout is legit for muscle gain plz

#1 Postby mikel0181 » Tue Mar 01, 2011 10:59 pm

:?: This is the muscle gain program from the Ifitness app on the iphone. I've been following it for about a month and a half now. Please let me know if im wasting my time. If there are workouts i should add or replace out of this routine please let me know. :idea:

I quote, "workout 4 days a week leaving a gap between two of the days" ie: m,t workout, wednessday rest, th fri workout.
"Do two exercises back to back, then rest for 2 minutes" It also says that each time you go through the list of workouts add two reps.

Also, you're not doing three sets of bench consecutively but are doing one set and going to the next workout and the next till you finish the circuit. When you finish the circuit you come back to bench and do the second set and so on untill three sets have been completed for each workout.



Monday:
Bench Press - 6,8,10
Barbell Bent Over Row - 6,8,10
Dumbbell Fly - 8,10,12
Seated Reverse Fly - 8,10,12
Preacher Curls - 6,8,10
French Press - 6,8,10 (i didnt know what french press was so in case you don't its just over the head 2 hand triceps extensions with a curling bar)

Tuesday:
Dumbbell Squat - 4,6,8
Dumbbell Lunge - 8,10,12
Single-Leg Standing Calf Raise - 10,12,14
Crunch Twist - 10,12,14 (each side)
Reverse Crunch - 10,12,14

Wednesday:
Rest.

Thursday:
Pull Ups - 5,7,9
Bar Military Press - 5,7,9
Upright Row - 8,10,12
Dips - 6,8,10
Machine Bicep Curl - 8,10,12
Machine Triceps Curl - 6,8,10

Friday:
Dead Lift - 4,6,8
Decline Leg Curl - 6,8,10
Dumbbell Lunge - 8,10,12
Single Leg Standing Calf Raise - 8,10,12
Hanging Leg Raise - 8,10,12
Ab crunch on ball - 6,8,10

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Re: Tell me if this iphone workout is legit for muscle gain

#2 Postby Fallen_Horse » Wed Mar 02, 2011 12:52 am

I think there are three basic components that make a routine work:
1. You do exercises which actually make your body do work, with a preference for compound exercises (compound lifts > isolation lifts)
2. You do the exercises consistently
3. You enjoy the exercises

If all the above are true, there is pretty much no way you can go wrong! The routine you posted is a pretty standard 'one size fits all' weightlifting routine, and there is nothing wrong with that. For myself, I almost never do isolation exercises because I like to feel like I am getting the most bang for my buck. I will maybe do some bicep curls just because they make me happy, but otherwise it's all compound lifts. Benchpress, dips, pullups, squats, deadlift, overhead press, etc. Now I'm not saying isolation exercises aren't useful, because they can really help you focus on a body part that you want to develop more. So really, just do whatever feels good for you, and yet is also a legitimate workout for your body.
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mikel0181
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Joined: Tue Mar 01, 2011 8:16 pm

Re: Tell me if this iphone workout is legit for muscle gain

#3 Postby mikel0181 » Wed Mar 02, 2011 9:39 am

thanks :)


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