I'm trying my best to gain some mass, strength, general health etc.
This is the workout that I plan to try out for maybe 8-10 weeks but want to know if I should do each body region only once a week being M/W/F with all other days off(3 gym days per week) or twice per week like M/Th, T/Fri,W/Sat and have Sunday off. Here's the plan:
Workout 1 - Lower Body:
5 minute cardio warm-up
Squats Warm-up set : 50% of 1 RM, 10-20 reps Acclimation Set #1 : 60% of 1 RM, 8 reps Acclimation Set #2 : 80% of 1 RM, 6 reps Working Set #1 : 90% of 5 RM, 3-5 reps Working Set #2 : 95% of 5 RM, 3-5 reps Working Set #3 : 95% of 5 RM, 2 reps (If the previous two sets were intense, you may not be able to do a full 5 reps. Don't worry, this is good.
3-5 minutes rest & water break
Lunges (No need for warm-up or acclimation sets in this case) Working Set #1 : 6 reps (3 with each leg) Working Set #2 : 6 reps of the same weight Working Set #3 : Aim for 6 reps, but do not be surprised if you only get a few.
3-5 minute rest
Leg Curls (optional, for extra emphasis on the hamstrings) (No need for a warm-up) Working Set #1 : 5 reps Working Set #2 : 5 reps
Calves Brief Warm-up : 10-20 reps (Ideal because the calves have not yet been directly worked.) Working Set #1 : 5-6 reps Working Set #2 : 5-6 reps Working Set #3 : As many reps as possible
5-10 minute cool down
print Click Here For A Printable Log Of Workout 1.
Workout 2 - Back:
5 minute warm-up
Weighted Pull-ups Warm-up Set : 10-20 reps (You may want to use the cable pull-down machine for this) Acclimation Set #1 : 8 reps (Cable pull-down or non-weighted pull-ups) Acclamation Set #2 : 6 reps (Same as above) Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps, or as many as you can Working Set #3 : As many as you can
3-5 minute rest
Bent Over Rows Brief Acclimation Set : 8-10 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps, or as many as you can Working Set #3 : As many as you can
3-5 minute rest
Bicep Curls (Optional because the biceps are already worked during pulling exercises) Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps
print Click Here For A Printable Log Of Workout 2.
Workout 3 - Chest, Shoulders & Abs:
5 minute warm-up
Bench Press Warm-up Set : 10-20 reps Acclimation Set : 8 reps Acclimation Set : 6 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps Working Set #3 : 3-5 reps, or as many as you can do
Military Press or Other Shoulder Press Brief Acclamation Set : 8 reps Working Set #1 : 3-5 reps Working Set #2 : 3-5 reps Working Set #3 : 3-5 reps, or as many as you can do
Abs exercise of your choosing Warm-up Set : 10-20 reps Acclimation Set : 8 reps Working Set #1 : 5-10 reps Working Set #2 : Use slightly heavier weight, as many reps as possible.
Wrist Curls (No warm-up necessary at this point) Working Set #1 : 3-5 reps followed by a static hold till failure Working Set #2 : Same as above
Reverse Wrist Curls Working Set #1 : Same as above Working Set #2 : Same as above
5-10 minute cool down
-------------------- The only thing about Chemistry I like is all the psychedelics that come from it. The only reason I study Psychology is to have a legitimate excuse to enjoy Chemistry.
|