Minimize My Workout

  1. Elite Member
    ManBeast's Avatar
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    Minimize My Workout


    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
    -Saving random peoples' nuts, one pair at at time... PCT info:
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    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*

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    JonesersRX7's Avatar
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    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.
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    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)
    •   
       

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    dunimous's Avatar
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    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)
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    and alternate the lifts or reps every 4 weeks
  6. Elite Member
    ManBeast's Avatar
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    Thanks for the suggestions, they are all under consideration.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  7. New Member
    phil216's Avatar
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    How long have you been training?
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    CDONDICI's Avatar
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    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.
  9. Elite Member
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    I've been training regularly for 4 years. I'll take the full-body thing into consideration as well.

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  10. New Member
    phil216's Avatar
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    Have you ever considerd HIT?
  

  
 

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