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jram210 jram210
Fri, Feb 27, 2009 15:02
See if you can help with my workout
I made a routine on paper (haven't typed it into the computer). It's a four week cycle that switches up every four weeks (cycle a and cycle b)

Day 1--chest, tris
Day 2--legs, shoulders
Day 3--arms, back
repeat and then on the 7th day I rest. Coincidence I assure you.

cycle a:
The first four weeks I have 3 sets 6 reps and I advance my weight 5-10 lbs per set every new workout day. For example: if I bench 135x6 135x6 135x6 on Day 1, then the NEXT time Day 1 comes around, I lift 135x6 135x6 140x6 and continue on that way
cycle b:
The second four weeks I do 5 reps in a pyramid starting from 15-10 , 12-8, 9-6, 12-8, 15-10 starting light, gowing heavy, and returning to the original weights.

As far as cardio goes, I like to just go out and run whenever I get the chance, and I try to get calisthenics in but if I don't no big deal. I want to incorporate abs/core in their at least every other day but working abs isn't the problem (theres so many ab exercises and I can do them all day)

What are some ways to make my workout plan more efficient? I'm not into lifting for the body building but for the strength training. I enjoy going in a lifting more every time and then being able to use it when I'm out doing military things (PT, Athletics, or stress take). My exercises are basic (presses, pulleys for my back, curls, squats) so any help would be appreciated, thanks.

Steelers76 Steelers76
Des Moines IA
Fri, Mar 13, 2009 11:03
Try supersets for your exercises. A superset is basically moving directly from one exercise into another with no rest between. You can get twice as many lifts in roughly the same time. You can superset the same muscle group or a completely different muscle group.

Example: Bench press 6 reps and as soon as you rack the weight, grab a dumbell and knock out 10 reps of Dumbell Tricep Extensions to double work your triceps or curls to work a different muscle group. You can superset any 2 lifts. Give yourself 60-90 seconds between the next superset though. Supersets can blast your muscles. Hope that can help you.

ratz ratz
Tue, Mar 24, 2009 14:03
help my workout
I have exercising regularly for 1 yr and would like to try and enter a triathilon but do not know where to begin anyone have a program for beginners. I spin 4 days a wk some free wts. i need some suggestions please

curlgirl76 curlgirl76
Mon, Jun 1, 2009 14:06

try this link.

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