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Need help making a workout


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Need help making a workout within the Weight Training & Weight Lifting category.

Excerpt: I recently made a twice a week workout but i just cant do it, i need the gym more! haha. plus i really need to do cardio to get rid of all the junk i take in on the weekends (its not that bad lol). but yea below is what i have right now. im not trying to lift on fridays because i usually end up drinking and dont want to mess with that so the best i can do is mon-thurs. right now i have mon,tues,thurs so i can recover and still hit everything. my goal is to gain about 1-2lbs per month and to get

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  1. #1
    All Natural
    Join Date
    Feb 2011
    Posts
    46
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    0

    Need help making a workout

    I recently made a twice a week workout but i just cant do it, i need the gym more! haha. plus i really need to do cardio to get rid of all the junk i take in on the weekends (its not that bad lol). but yea below is what i have right now. im not trying to lift on fridays because i usually end up drinking and dont want to mess with that so the best i can do is mon-thurs. right now i have mon,tues,thurs so i can recover and still hit everything. my goal is to gain about 1-2lbs per month and to get cut.

    MON
    -Bench 3x10
    -Rows 3x10
    -Curls 3x10
    -Sprints 4 sprints total. run 1/7 mile as fast as i can, rest 1 min, then repeat


    Tues
    -Squat 3x10
    -calves needto's 75 rep program
    -side bends 3x12
    -ab circuit bicycle, v-ups, toe touches, hip thrusts. 15 reps of each. 1 set (work
    up to 2)

    WED (basically an off day, just one ab exercise)
    -ab circuit bicycle, v-ups, toe touches, hip thrusts. 15 reps of each. 1 set (work up to 2)


    Thurs
    -Deadlifts
    sets/reps:
    -10-15
    -8-10
    -6-8
    -6-8
    -2-4
    -Dips 3x10
    -Pullups 3x10
    -Calves needto's 75 rep program
    -military 3x10
    -sprints same as above

  2. #2
    Good Broly Rodbuster's Avatar
    Join Date
    Apr 2009
    Posts
    112
    Rep Power
    0

    Re: Need help making a workout

    cut your reps down to 8, do 12-8-8 then drop weight down and do 20. works good

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