Okay guys, so i'm still a little confused about warm-ups. Like how many sets do i do? on what weight? half of what i'm capable of, and then build up? I'm just really confused about warm-ups since I've never done any before.
Additionally, I changed EFFORT's workout a little, I added pull ups/chin ups and changed the reps to max. Got it from Quik's plan for me.
THE PLAN:
DAY 1(eg. Monday)
Squats 2 x 5
Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10
DAY 2(eg. Wednesday)
Incline Bench Press 2 x 5
Dumbbell Press (Flat/Decline) 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Cable Push-downs 2 x 10-15
DAY 3(eg. Friday)
Deadlifts 2 x 5
Row 2 x 8
Chinup 2 x max
Pullup 2 x max
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15
Tuesday and Thursday will be light cardio (swimming, b-ball, etc.)
Saturday & Sunday = light stretching
Training starts tomorow! :rockon: Max Testing week according to EFFORT's plan.
Can't wait to start up my journal and post some pics up for you guys.
I also gotta go out and buy some protien powder. Whey Isloate perhaps?
Anyways, thanks for your guy's help. All I need to do now is learn the correct form for the deads and squats and their variations. Hopefully there will be a nice guy at the gym to show me.
Additionally, I changed EFFORT's workout a little, I added pull ups/chin ups and changed the reps to max. Got it from Quik's plan for me.
THE PLAN:
DAY 1(eg. Monday)
Squats 2 x 5
Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10
DAY 2(eg. Wednesday)
Incline Bench Press 2 x 5
Dumbbell Press (Flat/Decline) 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Cable Push-downs 2 x 10-15
DAY 3(eg. Friday)
Deadlifts 2 x 5
Row 2 x 8
Chinup 2 x max
Pullup 2 x max
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15
Tuesday and Thursday will be light cardio (swimming, b-ball, etc.)
Saturday & Sunday = light stretching
Training starts tomorow! :rockon: Max Testing week according to EFFORT's plan.
Can't wait to start up my journal and post some pics up for you guys.
I also gotta go out and buy some protien powder. Whey Isloate perhaps?
Anyways, thanks for your guy's help. All I need to do now is learn the correct form for the deads and squats and their variations. Hopefully there will be a nice guy at the gym to show me.