Synpax
Well-known member
I've been at this for about 3 weeks now and think it will do me until I start a cycle in mid-October.
I have a three tiered fitness program.
- Cardio Work. In a running club, training for triathlons, usually train in morning or early evening (~6PM). Swim, spin, bike, run.
- Morning Muscle Endurance. Wake up and immediatly do 100+ crunches, 50+ pushups, will add pullups when I get a bar. Will start doing some rotator cuff type work with bands on alternating mornings.
- Lifting for strength, hypertrophy. I go in the afternoons around 2 PM.
4 day cycle. 3 days on, 1 day off.
Natural.
2-3 minutes between 5x5 exercises
45 seconds between 2x10 exercises
Day 1 - Chest/Tris/Forarms
5x5 - Flat bench / Incline bench (alternate each session)
2x10 - DB Press Flat
2x10 - DB Flys Incline
5x5 - Weighted Dips
2x10 - Lying DB tricept extension
2x10 - Rope pulldowns (complete each rep with rope stretched taught at waist)
3x2x (Wrist Curls x 10, wrist reverse curls x 10, wrist abductions x 10)
Day 2 - Back/Bi/Abs
5x5 - Deadlifts /w straps (lower back)
5x5 - Extra Wide grip weighted overhand pullups
2x10 - Wide grip cable row (using widest grip on the lat pulldown bar swapped to cable row bench).
2x10 - Lat Pulldown (Carefully behind neck, same as infront with head tilted forward)
2x10 - DB shrugs
5x5 - EZ bar curls (pinky at top of incline above thumbs)
2x10 - Hammer curls
2x10 - Backward DB preacher curls, bar parallel to floor. (I lean over the preacher curl bench so that my arm is goin straight down to the ground.)
5x5 - Needsize decline plate crunches
2x10 - DB sidebends
Day 3 - Legs/Delts/Forarms
5x5 - Incline leg press
2x10 - Squat (this will be 5x5 when I perfect my form with heavy weights)
2x10 - Leg Curls
2x10 - LEg Abductor
2x10 - Leg Adductor
2x10 - Seated Calve raises
5x5 - Standing DB Shoulder Press
4x10 - Lateral raises (4 var. - together in front, side, behind, and backwards leaning forward over the back extension thing)
2x10 - Front raises
3x2x (Wrist Curls x 10, wrist reverse curls x 10, wrist abductions x 10)
Day 4 - Rest
I have a three tiered fitness program.
- Cardio Work. In a running club, training for triathlons, usually train in morning or early evening (~6PM). Swim, spin, bike, run.
- Morning Muscle Endurance. Wake up and immediatly do 100+ crunches, 50+ pushups, will add pullups when I get a bar. Will start doing some rotator cuff type work with bands on alternating mornings.
- Lifting for strength, hypertrophy. I go in the afternoons around 2 PM.
4 day cycle. 3 days on, 1 day off.
Natural.
2-3 minutes between 5x5 exercises
45 seconds between 2x10 exercises
Day 1 - Chest/Tris/Forarms
5x5 - Flat bench / Incline bench (alternate each session)
2x10 - DB Press Flat
2x10 - DB Flys Incline
5x5 - Weighted Dips
2x10 - Lying DB tricept extension
2x10 - Rope pulldowns (complete each rep with rope stretched taught at waist)
3x2x (Wrist Curls x 10, wrist reverse curls x 10, wrist abductions x 10)
Day 2 - Back/Bi/Abs
5x5 - Deadlifts /w straps (lower back)
5x5 - Extra Wide grip weighted overhand pullups
2x10 - Wide grip cable row (using widest grip on the lat pulldown bar swapped to cable row bench).
2x10 - Lat Pulldown (Carefully behind neck, same as infront with head tilted forward)
2x10 - DB shrugs
5x5 - EZ bar curls (pinky at top of incline above thumbs)
2x10 - Hammer curls
2x10 - Backward DB preacher curls, bar parallel to floor. (I lean over the preacher curl bench so that my arm is goin straight down to the ground.)
5x5 - Needsize decline plate crunches
2x10 - DB sidebends
Day 3 - Legs/Delts/Forarms
5x5 - Incline leg press
2x10 - Squat (this will be 5x5 when I perfect my form with heavy weights)
2x10 - Leg Curls
2x10 - LEg Abductor
2x10 - Leg Adductor
2x10 - Seated Calve raises
5x5 - Standing DB Shoulder Press
4x10 - Lateral raises (4 var. - together in front, side, behind, and backwards leaning forward over the back extension thing)
2x10 - Front raises
3x2x (Wrist Curls x 10, wrist reverse curls x 10, wrist abductions x 10)
Day 4 - Rest
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