woo0147
17-01-2011, 10:48 PM
I am at a begginer level and started a new workout routine:
Day#1
Box squats
warm up with 50lbsx5.The higher I go with the weight I taper off on reps,till I am at singles.I go till I fail,so far 285lbs.
After max effort workout I do dynamic.Lat pull down,tricep kicks,pull thru's,dips usualy 3x15
Day#2
Floor press 50lbsx5 add more weight x3 etc till at singles,go until I fail 185lbs.
After max effort,I usualy do bent over rows 4x20 45lbs,light deadlifts 2x8 125lbs,back to floor press 125lbs and 1 set of chains 3x3,farmers walk x2 75lbs,stack jumps 3x15 and finish with a wide grip chin up 2x15
Day#3
Dead lifts with suitcase bar same as above.I get to singles,go till I fail.So far 295lbs.
After max effort I do hammer twists 3x20 25 lbs.Hanging ab crunch,back extensions,reverse back extensions,ab machine,wood chops,standing crunches.
I take a day off then i repeat the cycle.
Does this sound too much?Should I break up max effort,maybe do 2 in one day,then dynamic and day three do another max effort?
I have been trying to bulk up and am having success with that.Went from 160-192 in a couple of months.
Just new to weight lifting and looking for any feed back.Thanks...
Day#1
Box squats
warm up with 50lbsx5.The higher I go with the weight I taper off on reps,till I am at singles.I go till I fail,so far 285lbs.
After max effort workout I do dynamic.Lat pull down,tricep kicks,pull thru's,dips usualy 3x15
Day#2
Floor press 50lbsx5 add more weight x3 etc till at singles,go until I fail 185lbs.
After max effort,I usualy do bent over rows 4x20 45lbs,light deadlifts 2x8 125lbs,back to floor press 125lbs and 1 set of chains 3x3,farmers walk x2 75lbs,stack jumps 3x15 and finish with a wide grip chin up 2x15
Day#3
Dead lifts with suitcase bar same as above.I get to singles,go till I fail.So far 295lbs.
After max effort I do hammer twists 3x20 25 lbs.Hanging ab crunch,back extensions,reverse back extensions,ab machine,wood chops,standing crunches.
I take a day off then i repeat the cycle.
Does this sound too much?Should I break up max effort,maybe do 2 in one day,then dynamic and day three do another max effort?
I have been trying to bulk up and am having success with that.Went from 160-192 in a couple of months.
Just new to weight lifting and looking for any feed back.Thanks...