My new training routine (fitness routine)
Hey,
This week i started a new training routine, i have done it also last year before my bodybuilding contest. Though i think its suitable to do whenever. :)
The routine is a basic. It's made up of a 4 day split, with two of the four days consisting of a 5 set by 6 rep routine, followed by an OFF day and two days comprised of a 2 set by 12 to 15 rep workout. There are only 2 routines, which are to be alternated through the week, along with the set and rep schemes above. One workout is lower-body based, the other focuses on the upper-body.
Day 1 - Mon: OFF
Day 2 - Tue: Lower Body — 5 x 6
Day 3 - Wed: Upper Body — 3 x 12-15
Day 4 - Thu: OFF
Day 5 - Fri: Lower Body — 3 x 12-15
Day 6 - Sat: Upper Body — 5 x 6
Day 7 – Sun: OFF
The workouts are as follows:
LOWER BODY
Rack Pulls Squats Deadlift
Hyperextension
Walking Lunges
Standing and Seated Calf Raises
UPPER BODY
Incline Bench Press
Barbell Skull Crushers
Standing One-Arm DB Shoulder Press
Chins-ups Seated Cable Rows
Side Lateral Raises (DB)
As you can see, it's a simple routine — not a lot involved, just basic movements performed with a heavy weight. Good form is crucial in ensuring the efficiency of the exercises and in injury prevention.
LOWER BODY
Rack Pulls
Squats
Deadlift
Hyperextension
Walking Lunges
UPPER BODY
Barbell Skull Crushers
Standing One Arm Shoulder Press (DB)
Chins-ups
Seated Cable Rows
Side Laterals
This week though i started this routine on Tuesday, so i will do 4 days on line and from next week i can do it as its written here :)
Love training, that keeps me concentrated what i need and want from life :)
This week i started a new training routine, i have done it also last year before my bodybuilding contest. Though i think its suitable to do whenever. :)
The routine is a basic. It's made up of a 4 day split, with two of the four days consisting of a 5 set by 6 rep routine, followed by an OFF day and two days comprised of a 2 set by 12 to 15 rep workout. There are only 2 routines, which are to be alternated through the week, along with the set and rep schemes above. One workout is lower-body based, the other focuses on the upper-body.
Day 1 - Mon: OFF
Day 2 - Tue: Lower Body — 5 x 6
Day 3 - Wed: Upper Body — 3 x 12-15
Day 4 - Thu: OFF
Day 5 - Fri: Lower Body — 3 x 12-15
Day 6 - Sat: Upper Body — 5 x 6
Day 7 – Sun: OFF
The workouts are as follows:
LOWER BODY
Rack Pulls Squats Deadlift
Hyperextension
Walking Lunges
Standing and Seated Calf Raises
UPPER BODY
Incline Bench Press
Barbell Skull Crushers
Standing One-Arm DB Shoulder Press
Chins-ups Seated Cable Rows
Side Lateral Raises (DB)
As you can see, it's a simple routine — not a lot involved, just basic movements performed with a heavy weight. Good form is crucial in ensuring the efficiency of the exercises and in injury prevention.
LOWER BODY
Rack Pulls
Squats
Deadlift
Hyperextension
Walking Lunges
UPPER BODY
Barbell Skull Crushers
Standing One Arm Shoulder Press (DB)
Chins-ups
Seated Cable Rows
Side Laterals
This week though i started this routine on Tuesday, so i will do 4 days on line and from next week i can do it as its written here :)
Love training, that keeps me concentrated what i need and want from life :)
Hey champ! That sounds like a neat and creative plan that you got setup here. 2 days on and 1 day off should allow your body to recover from them intense workout and allow optimal results. You have incorporated some nice mass building exerices and compound exercises which i am sure you'll get maximum muscle mass gain.
ReplyDeleteYou are a great bodybuilder Gerbel and I want to tell you this: I'm interested in follow your career and I trust in your athletic potential. Keep going on as i think, you're the best!
Best wishes,
Rhys
Thank you very very much Rhys :) Hope I will no disappoint you ;-)
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