lelle Posted May 23, 2005 Share Posted May 23, 2005 (edited) 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 farhttp://www.erlebnisladen.de/topshop/Sportbilder/hammer_spartakus.jpgi 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! Edited May 25, 2005 by lelle Link to comment Share on other sites More sharing options...
RileyG Posted May 23, 2005 Share Posted May 23, 2005 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 Link to comment Share on other sites More sharing options...
lelle Posted May 23, 2005 Author Share Posted May 23, 2005 heya! ahhh, these links help me a lot, thanks! Link to comment Share on other sites More sharing options...
RileyG Posted May 23, 2005 Share Posted May 23, 2005 anytime Link to comment Share on other sites More sharing options...
lelle Posted May 24, 2005 Author Share Posted May 24, 2005 (edited) okay, now that i have read through the links i've made the plan for training day one : day 1 (chest+bizeps)dumbbell bench pressincline barbell bench pressbarbell curlalternate hammer curlconcentration curlsbarbell 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 Edited May 25, 2005 by lelle Link to comment Share on other sites More sharing options...
bobbycore Posted May 24, 2005 Share Posted May 24, 2005 what I would suggest is to add chest barbell fly's in there. Link to comment Share on other sites More sharing options...
lelle Posted May 24, 2005 Author Share Posted May 24, 2005 alright, thanks!i'll add that.what do you think of doing them declined every 2 weeks to get more alternation in the workout? Link to comment Share on other sites More sharing options...
bobbycore Posted May 24, 2005 Share Posted May 24, 2005 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. Link to comment Share on other sites More sharing options...
lelle Posted May 24, 2005 Author Share Posted May 24, 2005 i think i understand what you mean regrettably i cannot do declining exercises because my bench doesn't support that ... Link to comment Share on other sites More sharing options...
lelle Posted May 27, 2005 Author Share Posted May 27, 2005 day 2 (back and abs) barbell shrug / barbell shrug behind the backstanding dumbbell upright rowbent over barbell rowmiddle back shrugone-arm dumbbell rowstiff leg barbell good morningdeadlifts alternate heel touchersbarbell side bendbent knee hip raisecross-body crunchcrunchesflat bench leg pull-injackknife situpsitups 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! Link to comment Share on other sites More sharing options...
bobbycore Posted May 27, 2005 Share Posted May 27, 2005 day 2 (back and abs) barbell shrug / barbell shrug behind the backstanding dumbbell upright rowbent over barbell rowmiddle back shrugone-arm dumbbell rowstiff leg barbell good morningdeadlifts alternate heel touchersbarbell side bendbent knee hip raisecross-body crunchcrunchesflat bench leg pull-injackknife situpsitups 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. Link to comment Share on other sites More sharing options...
lelle Posted May 31, 2005 Author Share Posted May 31, 2005 day 3 (shoulders and trizeps) arnold dumbbell pressBent Over Dumbbell Rear Delt Raise With Head On Benchcuban pressexternal rotationseated dumbbell pressfront raises close grip bench pressincline barbell trizeps extensionLying Close-Grip Barbell Triceps Extension Behind HeadLying Triceps PressPushups - Close Tricep PositionTate Press again, many, many exercises. so i will leave out some and switch to them every 8-10 weeks Link to comment Share on other sites More sharing options...
kollision Posted May 31, 2005 Share Posted May 31, 2005 THis would be better if it was in the Online Journal section. Link to comment Share on other sites More sharing options...
lelle Posted May 31, 2005 Author Share Posted May 31, 2005 hm yes, maybe an admin can move it there Link to comment Share on other sites More sharing options...
kollision Posted May 31, 2005 Share Posted May 31, 2005 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. Link to comment Share on other sites More sharing options...
willpeavy Posted May 31, 2005 Share Posted May 31, 2005 As far as sets and reps go - what I like to do best with weights is do a set or two until failure, and I set the weight so that I fail at around the 12th rep. Link to comment Share on other sites More sharing options...
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