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Minimize My Workout

ManBeast

ManBeast

Well-known member
Well, due to the job I will be getting, I'm pretty sure I will be able to lift only 3 days a week. To keep up with my cardio I will be getting a rowing machine for my house. So I am going to do a 2 week roatating lifting schedule. It will look something like this.

Week 1:
Day 1:
Rear Squats (1 warm up, 2 sets)
SLDL (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)

Day 2:
Flat Bench (1 warm up, 2 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 2 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)

Day 3:
Deadlifts (1 warm up, 2 sets)
Bent-over Row (2 sets)
Pullups (2 sets)
Arnold Curls (1 warm up, 2 sets)

Week 2:
Day 1:
Front Squats (1 warm up, 2 sets)
Leg Press (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)

Day 2:
Incline Press (1 warm up, 2 sets)
Dips (2 sets Chest, 1 set tricep)
Flyes (2 sets)
Overhead Rope Tricep (2 sets)
Abs/Obliques (2 sets)

Day 3:
Deadlifts (1 warm up, 2 sets)
Straight Bar curl (2 sets)
Close Grip Pulldowns (2 sets)
Hammer curl (2 sets)

Any comments or suggestions?

ManBeast
 
How do you feel about it in review.. anything(s) you are thinking about changing?

Maybe alternate set range for exercises... like this:

Week 1:
Day 1:
Rear Squats (1 warm up, 3 sets)
SLDL (2 sets)
Arnold Press (1 warm up, 3 sets)
Calves (1 warm up, 2 sets)

Week 2:
Day 1:
Front Squats (1 warm up, 2 sets)
Leg Press (3 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 3 sets)

This allows you to rotate exercise sets and increase volume slightly. I would feel for my body that 4 sets of legs a week would not be adequate.
 
etc....

Week 1:
Day 2:
Flat Bench (1 warm up, 3 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 3 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)

Week 2:
Day 2:
Incline Press (1 warm up, 3 sets)
Dips (2 sets Chest, 1 set tricep)
Flyes (2 sets)
Overhead Rope Tricep (3 sets)
Abs/Obliques (2 sets)
 
I would set it up alternating like so....

Week 1:
Day 1:
Rear Squats (1 warm up, 2 sets)
SLDL (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)

Day 2:
Flat Bench (1 warm up, 2 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 2 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)

Day 3:
Deadlifts (1 warm up, 2 sets)
Bent-over Row (2 sets)
Pullups (2 sets)
Arnold Curls (1 warm up, 2 sets)

Week 2:
Day 1:
Incline Press (1 warm up, 2 sets)
Dips (2 sets Chest, 1 set tricep)
Flyes (2 sets)
Overhead Rope Tricep (2 sets)
Abs/Obliques (2 sets)


Day 2:
Front Squats (1 warm up, 2 sets)
Leg Press (2 sets)
Arnold Press (1 warm up, 2 sets)
Calves (1 warm up, 2 sets)

Day 3:
Flat Bench (1 warm up, 2 sets)
Incline Bench (2 sets)
Skull Crushers (1 warm up, 2 sets)
Rope Triceps (2 sets)
Abs/Obliques (2 sets)
 
Thanks for the suggestions, they are all under consideration.

ManBeast
 
If I were YOu Id set it up more like this, full body every time

squat
db incline
pullups
stiff leg DL

front squat
dips
military press
bb rows

deads
flat bench
db row
good mornings


You can thro in abs, bis, tri, calves ect when you feel like it if you want.
 
I've been training regularly for 4 years. I'll take the full-body thing into consideration as well.

ManBeast
 
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