Please, help me make a program!

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
Bode
Rabbit
Posts: 63
Joined: Thu Apr 14, 2011 3:45 am
Location: California

Please, help me make a program!

#1 Postby Bode » Wed Sep 25, 2013 7:36 am

Hey folks,

So after leaving New Zealand for California and now starting again in Sweden, I'm needing to get back in the gym. I know myself, and I want to get some structure before I get there and forget to follow a plan (I'll usually just do my favourite exercises and neglect certain things if given the chance).

Since it's been a while, I'm looking at starting with 3 days per week (Mon, Wed, Fri).

I'm looking for some kind of well rounded plan that I can increase my load with over 8 weeks and then I'll look at it again. This is what I'm thinking...

Day 1:
- Heavy Compound: Deadlifts
- Pull Ups
- Seated Row
- One Arm Dumbell Rows

Day 2:
- Heavy Compound: Overhead Press (Clean and Press maybe?)
- Arnold Press
- Front Raises
- Side Raises
- Rear Raises (maybe superset the raises?)

Day 3:
- Heavy Compound: Incline Bench/Dumbell Press
- Push Ups
- Incline Dumbell Flys
- Cable Crossovers


When I add in a Day 4, that'd be things like front squats etc. Living in Sweden means I don't need a car and bike EVERYWHERE which is awesome (have actually dropped a pant size from that simple change I think!).

Does anyone have thoughts on rep ranges? Adding in some HIIT after weights? I was jumping a lot of rope before and doing sprints which I enjoyed.

Any advice is HUGELY appreciated :D

User avatar
EdensDemise
Manatee
Posts: 299
Joined: Fri Aug 02, 2013 2:09 pm

Re: Please, help me make a program!

#2 Postby EdensDemise » Wed Sep 25, 2013 10:53 am

Try monday friday
Squat3x12
Leg curl 3x12
Barbell bench 3x12
Barbell row 3x12
Incline bench press w barbell 2x12
Lat machine 2x12
Barbell curl 2x15
Pull down 2x15

Wednesday
Squat 3x12
Leg curl 3x12
Dumbbell incline bench 3x12
Dumbbell bent over 3x12
Dumbbell shoulder 2x12
Inverse lat machine 2x12
Dumbbell bicep curl 2x15
Pulldown 2x15

I am following this program i will change every month esercises and reps.
Try and let me know
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

User avatar
EdensDemise
Manatee
Posts: 299
Joined: Fri Aug 02, 2013 2:09 pm

Re: Please, help me make a program!

#3 Postby EdensDemise » Wed Sep 25, 2013 11:49 am

and of course make abs search some good abs workout on youtube..
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: Google [Bot] and 8 guests