-*- I Need Advice On This Workout Plan -*-

[Charm&Style]

Day #1: Monday

Pull-up: 10 x 3 weighted
Bench Press: 10 x 3
Squat: 3 x 8
Hamstring Curl: 3 x 6
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

I'll blast through the concentric (lifting) portion of each lift and control the negative. The only thing I'll do to make it fat-loss specific is take shorter rest periods.

Note that there are usually two primary lifts with some secondary exercises added in with fewer sets. Note that these rotate. Note that although I'm hitting chest three times a week (as well as most other muscle groups), the exercise is different each day and usually focuses on a different muscle function. Note that the program revolves around big, compound exercises with little focus on smaller muscle groups like arms and calves.


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I got this workout off the internet, seems pretty good to me.

Is it goooood ??

(**Again my goal is losing that weight i gained in a month and obtaining lean muscle mass. Im not bulking. Im in the process of becoming chizzled)

And, for instance when it says:

Pull-up: 10 x 3 weighted

Does that mean 10 sets of 3 reps..??

:nervous:


tanx


.

 

[Warboss Alex]

Far too much work for the average guy, especially if you're after fat loss (this routine may well become catabolic).

Why don't you just stick with the routine that built the muscle you have currently?

 

[Charm&Style]

its weird bro, the routine i used to have built me muscle but not that much strength.

Anyways war, i actually started that V-Diet lol. I know, I know...its prbly the retardest thing ive done, but i like to experimentate. :nervous:

So basicly im getting a crap load of protein in my body. And its only a 3-day workout opposed to my 5 day workouts.

As for too much work, im pretty sure i can handle this. My previous workouts that built me up consisted of about 6 sets of 8 workouts if you get my flow haha.

I was just confused on which figure is the reps posted and which figure is the sets.

so 10 x 3 is 10 sets of 3 reps or 3 sets of 10 reps

 

[Warboss Alex]

volume training = 'mass' but not much strength. or fluff. an extended pump, hence muscle 'gains' without strength gains.

do this routine if you want, but I wouldn't recommend it.

 

[Charm&Style]

volume training = 'mass' but not much strength. or fluff. an extended pump, hence muscle 'gains' without strength gains.

do this routine if you want, but I wouldn't recommend it.

its really gonna wear me out that bad huh ?? :nervous:

im gonna give it a shot for the first week and see how things go.

If it does eff me up then ill hit u up for some advice on volume training.


Tanx again war, appreciate your kindness in helping.



peace


.

 

[Warboss Alex]

its really gonna wear me out that bad huh ?? :nervous:

im gonna give it a shot for the first week and see how things go.

If it does eff me up then ill hit u up for some advice on volume training.


Tanx again war, appreciate your kindness in helping.



peace


.

noooooo.. I wasn't recommending volume training. just saying that volume training makes you bigger without making you stronger.

when you try out a routine, try it out for 3 months before making a decision on it. give it a chance to work from all angles.

find a routine you believe will work and hammer away at it for 10-12 weeks, then make a decision whether to stick with it or not.

 

[EFFORT]

10x3 workouts are great (i'm actually on one now) if done correctly.

I don't like the way this one is setup, if your going to do a 10x3 you need to alter the frequency of the 10x3 sets.

What worries me is some of the comments you've made that show your lack of knowledge of some basic concepts which are important for you to succeed.

In your situation i would stay away from 10x3 for now because it doesn't look like u know what ur doing. Get on a basic modified WSB routine, normal weightlifting diet with carb cut offs, morning cardio, enough water, etc.

 

[Charm&Style]

10x3 workouts are great (i'm actually on one now) if done correctly.

I don't like the way this one is setup, if your going to do a 10x3 you need to alter the frequency of the 10x3 sets.

What worries me is some of the comments you've made that show your lack of knowledge of some basic concepts which are important for you to succeed.

In your situation i would stay away from 10x3 for now because it doesn't look like u know what ur doing. Get on a basic modified WSB routine, normal weightlifting diet with carb cut offs, morning cardio, enough water, etc.

so 10x3 excersizes are 10 reps x 3 sets....right??