Help with new program!

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  • September 12, 2005 at 8:47 am #360

    hey all,
    Ive been weight training for the last month and a half on mon/wed/fri. doing a full body workout with compound exercises.
    Im wanting to get a program started were i foucs on certain body parts on different days.
    I prefer to train on the mon/wed/fri so can anyone suggest some excercises for me and what days to train what parts etc.
    Would be great if you guys can help me by designing a program. 😉
    FYI im 24 years old and weigh 87kgs.

    October 1, 2005 at 4:00 am #1540

    Simply divide the 3x workouts into the 3x main body parts:
    Chest, Back, Legs.
    Do a major compound exercise as the first routine on one of those parts, then use the rest of the workout time 35-50 min, doing peripheral exercises on the same part or a specific lagging part.

    Watch out for overtraining, as it will cause an energy slump, and stop you growing.

    Eat good and sleep good. DA

    October 2, 2005 at 1:25 am #1541

    Josh dickinson wrote an article that was published in ironman that he called “overload training” it was a mon/wed/fri split. This is it, hope it helps.

    monday:
    Chest : Flat bench 3×6
    Incline DB press 2×6
    Delts: dumbell press 2×6
    side lateral raise: 2×6
    Triceps: Cable pushdown 2×6

    Wednesday:
    Quads: Squats 3×6
    Legpress 2×6
    Hamstrings: Still leg deadlifts 2×6
    Lying Legcurl 1×6
    Calves: Standing calve raise 2×10

    Friday:
    Back: Chins 3×6
    Cable Row 2×6
    Biceps: Db curls 2×6
    Barbell curls 1×6
    Abs: Lying leg raise 2×10
    Crunch 2×10

    October 2, 2005 at 8:09 am #1542

    Best advice I can give you is to go out and buy yourself, THE NEW ENCYCLOPEDIA of MODERN BODYBUILDING By Arnold Schwarzenegger. This is ‘The Bible of Bodybuilding’. In their you will find basic training programs through to competeion training programs. Plus all the techniques, and all the information you need to reach your ultimate potential!

    I like to do it Arnie style 😆

    October 2, 2005 at 9:59 am #1543

    hmm, i might look for it at borders next weekend.

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