Work out Log/ Help

  1. New Member
    pizzathehut's Avatar
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    Work out Log/ Help


    Workout log Here it goes:
    Monday
    Chest
    Decline DB
    35lb 7 sets of 12 reps

    decline fly's DB
    25lb 7 sets of 12 reps

    DB bench press
    45lb 7 sets of 12 reps 1/4 method
    (go quarter of the way then go back down then go all the way up and thats one rep)

    incline DB
    40lb 7 sets of 12 reps
    (try the same 1/4 if possible) get to klike 4th set and hurting

    incline fly's DB
    20 lb 7 sets of 12 reps

    Beginning of workout i will do 3 sets of like 4 or 5 pullups. cant do 12 yet on my own..=/

    monday i will start doing 5 sets of push ups and 5 sets fo pullups, pushups maybe do 10 to 20 reps of each set. and pull ups like 4 or 5. Cardio/Abs in morning as well

    Cardio will consist of jump rope for 20 min off and on. punching bag for 10 to 20 min followed by speed bag.

    Abs will be hanging leg raise, decline sit up, and side to side for waist super set of 20 rep on each one then rest.( try to this routine 6 days a week.

    Thats monday chest workout. then tuesday i will do back wednesday i will rest but do cardio and abs. thursday i will do shoulders and friday i will do bi's and tri's. Saturday sunday will be ab and cardio days. rest on actuall lifitng from anything pushups and pullups.

    Followed by the diet i will be posting day by day in the fitday and log. That i will be starting monday, the workout. today and tomarrow is all cardio and abs to jump start me.

    please let me know if this is to much or to lil.. and should i throw in more cardio and or other cardio routines?

    Supplments(lipo redux, anabolic pump,and napalm.)
    Log starts today, and my exercises start monday for lifitng.. so any one that wants to follow i am ready. and i want Transforming to Begin!

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    suncloud's Avatar
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    7 sets of 12? damn thats a lot of sets. you cutting?
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    i wanted to. I am doing cutting but right now im not gonna do 12 rep of 7 sets. i will be doing heavy again. buyt trying to find a 4 day split with upper/lower routine.. i want to do it right.. u know any good routine
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    atrain11b's Avatar
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    I did this for a while, just an idea to build off of. Adjust the reps/set to your liking. If theres an exercise you don't like switch for another. Same goes for the days, you can switch them up as well.

    Also you can do a Google search, tons of 4 day upper/lower splits on the web. Read, research, and learn through trial and error. Everyones different.

    Monday: Chest/Biceps

    Chest
    Incline Bench: 4 Sets
    Flat Bench Presses: 4 Sets
    Flat Dumbbell Flyes: 3 Sets
    Cable Crossovers: 2 Sets

    Biceps
    Barbell Curls: 3 Sets
    Close EZ Bar Curls: 3 Sets

    Tuesday: Legs

    Leg Curls: 4 Sets
    Leg Extensions: 4 Sets
    Leg Presses: 4 Sets
    Squats: 4 Sets
    Stiff Legged Deadlifts: 4 Sets

    Wednesday: OFF

    Thursday: Back/Calves

    Back
    Barbell Shrugs: 3 Sets
    High Pulls: 3 Sets
    Rear Shrugs: 3 Sets
    Reverse Barbell Rows: 3 Sets
    T-Bar Rows: 3 Sets
    Dumbbell Rows: 3 Sets

    Calves
    Standing Calf Raises: 4 Sets
    Seated Calf Raises: 4 Sets

    Friday: OFF

    Saturday: Shoulders/Triceps

    Shoulders
    Machine Laterals: 3 Sets
    Dumbbell Laterals: 3 Sets
    Side Dumbbell Laterals: 3 Sets

    Triceps
    Dumbbell Presses: 3 Sets
    Tricep Pressdowns: 3 Sets
    Barbell Presses: 3 Sets

    Sunday: OFF
  5. New Member
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    this looks really good.. thank u. yea i was just looking up some upper/lower on google.. like u said trial and error we are all different and we are do something a lil different lets see what i can do and we take it to next level..=)
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    you can also look into DC training. they do upper / lower split twice a week
  

  
 

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