My workout question...

[Bonic]

My current workout is done every week 4 days a week. I was wondering if this sounds good to anyone:
- Monday: 6 sets of bench press and 1 set of every other exercise.
- Tuesday: 6 sets of triceps and 1 set of every other exercise.
- Wednesday: Brake
- Thursday: 6 sets of biceps and 1 set of every other exercise.
- Friday: 6 sets of abdominal crunches and 1 set of every other exercise.
- Saturday: Brake
- Sunday: Brake
Does this workout sound good I’ve been doing it for maybe now 8-10 months and I see decent results. If you have a workout that works with lower and upper body that you think is better please let me know, thanks to all who respond.
- peace
- Bonic

[Rob_InDaUk]

hmm..not a lot of info there mate.
For starters, what reps are you doing.
What tricep exercises and what bicep exercises. And no, I think the workout is crap.

Rob

[Bonic]

Sorry, I should of been more specific, I thought you all were e-mind reader, I appreciate your brutally honest opinion, thanks. Here is the more specific workout:
- Monday: 6 sets & 10 reps of bench press (down and up) and 1 set of every other exercise.
- Tuesday: 6 sets & 20 of triceps (I take a bar and lift it strait over my head then bend my elbows so that my hands become behind my head) and 1 set of every other exercise.
- Wednesday: Brake
- Thursday: 6 sets & 10 reps of biceps (done double handed with a curling bar) and 1 set of every other exercise.
- Friday: 6 sets & 40 reps of abdominal crunches (legs shoulder space apart, knees bent at an almost right angle, a towel under my lower spine to make a harder angle for the sit up and to help straiten the spine) and 1 set of every other exercise.
- Saturday: Brake
- Sunday: Brake
(between each set I take a 1 minuet brake)
RobinDaUK could you suggest a work out?
- peace
- Bonic

[Rob_InDaUk]

Me? Suggest a workout? LOL I only started Jujitsu yesterday! :p

Also, you mention 1 set of every other exercise, what are the other exercises you mention.

Do you do any cardio?

Rob

[Bonic]

Oh, I didn’t know you just started Jujitsu, good luck with that. Do you workout to gain strength? Anyway, the workout I’ve displayed has nothing to do with a martial arts form it is mostly only for gaining strength and becoming cut. Yeah well, by one of every other exercise I mean, example:
- If it is my bench press day along with the 6 sets and 10 reps of the bench I will do one set of the: triceps, biceps, and abdominal crunches.
I think that explains it. Oh yeah and about the cardio’ workout, no, no not really I do bike around sometimes but its not enough to be considered a workout in my opinion.
- peace
- Bonic

[Tosh]

Originally posted by RobinDaUK
And no, I think the workout is crap.

Rob

Crikey! Who placed urine in your french fries? :D

[Rob_InDaUk]

Tosh_Spice, he did thank me for being brutally honest :)

Bonic, I do not think you will get very cut if you don't do cardio! Cardio is a must.
And i'm surprised you haven't given yourself an injury with that workout. Each bodypart needs a days rest from exercises. So after you bench press day you cannot do 1 set of bench press the next day. Muscles build up when you are resting, so rest is very important!!

Rob

[Rob_InDaUk]

New avatar TS??

Rob

[YODA]

Bonic: What about shoulders, back and legs?

Rob: I agree - crap workout.

[Bonic]

Yoda workout suggestion? Is this one below better :confused: ? If so I’m starting this one this coming Monday.

Monday: 1)Bike to Longfellow and run a mile. 2) 6 sets and 10 reps of bench press. 3)1 set and 50 reps of abdominal crunches.

Tuesday: 1)Bike to Longfellow and run a mile. 2) 6 sets of 20 reps of behind the head triceps. 3)1 set and 50 reps of abdominal crunches.

Wednesday: 1)Bike to Longfellow and run a mile. 2) 6 sets and 10 reps of biceps. 3)1 set and 50 reps of abdominal crunches.

Thursday: 1)Bike to Longfellow and run a mile. 2) 6 sets and 10 reps of abdominal crunches. 3)1 set and 10 reps of bench press.

Friday: 1)Bike to Longfellow and run a mile. 2) 6 sets and 20 reps of weightless squats. 3)1 set and 50 reps of abdominal crunches.

Saturday: Brake Day

Sunday: Brake Day

- Peace
- Bonic

(I edited the set number in them all from 10 to 6 sets and once i find 6 sets to easy with that weight i go up in weight or up one set number.)

[Rob_InDaUk]

Why are you using such high set numbers? I use 3 sets!!

Rob

[Bonic]

I’m using high set numbers because I plan to try to use the musical to its limit then, like you said, allow it a long resting period.
- peace
- Bonic

[Bon]

Here's one YODA did for me before:

10min Aerobic warmup (bike, treadmill etc)
5min joint rotations / light stretch

Squats: 3 x 15
Bent leg deadlift 3 x 10
Flat bench press: 3 x 10
Chins (shoulder width - palms facing you) 3 x max (let me know what max is)
Shoulder Press: 3 x 10


Same warmup

Squats: 3 x 15
Dips: 3 x max (how many?)
Seated cable row: 3 x 10
Chins: 3 x max (Palms away from you)
Push-press: 3 x 10

Also consider a bodyweight routine like Scrapper's Workout #1 on say Thursday...

[Bonic]

Thanks everyone for helping me out especially RobinDaUK and Bon. Well Bon, I would take your workout suggestion but I don’t have the equipment to do: Squats, Bent leg dead-lift, Chin-ups, and I’m not to sure what a Shoulder press is. So far from everyone’s input I have created this weekly workout:

Monday: 1) Run a mile. 2) 6 sets and 10 reps of bench press. 3) 6 sets of 50 abdominal crunches.

Tuesday: 1) Run a mile. 2) 7 sets of 20 reps of behind the head triceps. 3) 6 sets of 50 abdominal crunches.

Wednesday: 1) Run a mile. 2) 7 sets and 10 reps of biceps. 3) 5 sets of 10 shoulder lifts

Thursday: 1) Run a mile. 2) 6 sets and 10 reps of bench press. 3) 6 sets of 50 abdominal crunches.

Friday: 1) Run a mile. 2) 7 sets and 25 reps of weightless squats. 3) 6 sets of 50 abdominal crunches.

Saturday: Brake Day

Sunday: Brake Day

Please feel free to suggest a workout or to change and post a modified version of this and please give me some input, thanks.
- peace
- Bonic

[Rob_InDaUk]

Hmm, so you do not even have a barbell? If not you need one! Or join a gym

Rob

[Bonic]

Oh no I do have two barbells, here is a list of equipment I have: bench press, two barbells, curling bar, and a mobile bike. I think that is about it.
- peace
- Bonic

[Rob_InDaUk]

Hmm, if you have a barbell then you can do deadlifts. It seems to me that a lack of information is your main problem.
Shoulder exercises include: military press, lateral raises that sort of thing.

Rob

[Bonic]

I can do dead-lifts even if the barbell is shorter than a foot?
- peace
- Bonic

[Rob_InDaUk]

..You can't get barbells that are shorter than a foot can you? I think that you are thinking of dumbells.

Rob

[Bonic]

Yeah you exactly correct there dumbbells, sorry I really didn’t quite know the difference but I looked it up and see now, thanks. I will try to find a reasonably priced barbell so I can do dead-lifts. Is there any other good exercises that a barbell could allow me to do?
- peace
- Bonic
(sorry for the misinformation)

[YODA]

Squats - the king of lifts :D

Push press
Power cleans
Hang cleans
Shoulder press
..... and more

[Bonic]

Thanks Yoda I’ll search to see if I can figure out how exactly to do them, thanks.
- peace
- Bonic

[YODA]

Bonic - try this...

http://www.exrx.net/Lists/Directory.html

[Rob_InDaUk]

Wrist Curls, Reverse Wrist curls, lots and lots of barbell exercises

Rob

[Bonic]

Thanks guys and RobinDaUK I’ll let you know how the new workout terns out.
- peace
- Bonic

[grandmaster mat]

do u have a bar u can use for pull ups? i have one but i never really use it to be honest, do you do any press ups?

[Bonic]

Yeah, I did have a pull-up bar but it got ripped out of my wall and my mom willn’t let me put it back up now, plus I think she threw it away. Also what exactly are press-ups?
- peace
- Bonic

[Rob_InDaUk]

Hmmm..you may know them as Push Ups?

There is a great thread on them somewhere
*grabs link*
http://www.martialartsplanet.com/forums/showthread.php?s=&threadid=3457&highlight=Push

Rob

[Bonic]

Thanks RobinDaUK I'll check that link out. But are push-ups a accentual if I do bench press?
- peace
- Bonic

[Rob_InDaUk]

Push Ups work most of your body..Bench Press= Chest and then Shoulders and Triceps.

Rob

[Bonic]

Ok thanks for the information.
- peace
- Bonic

[Geordie Boy]

But don't forget the cardio!!!

If ya wanna get cut......get running/biking. Personally i like horizontal dancing with my girlfriend :D

Stick to the - the compound exercises. Your strength will improve quite quickly aswell.

[TheMachine]

if you have dbs you can do db deadlifts, stiff leg deadlifts and lunges for your legs. You have to work your legs especially if you are training in the MA. If you need a workout routine, just shoot me a pM with your details and I'll be glad to help

[djhallib]

I have a bit of criticism for you bonic.

#1. Doing many sets with many reps does not give you the muscular endurance you are looking for. If you tell me what you intend to use that endurance for, I can give you some suggestions and alternatives. This way, its just plain bad.
The abdominal however does require many reps, so I suggest you keep your abdominal workout but cut down to 20 reps max, and maybe 4 sets? This is due to anatomical differences between abdominal muscles and almost every other muscle people might work out with.

#2. You said run a mile after someone suggested you put in cardio.
I don't know how fast you run this mile, but if this is your cardio, its way wrong man.
Cardio should not be done on the same day as you lift weights. If you want to add cardio, then select an activity which dramatically raises your pulse (close to max, maybe 80%, but different with different people) and continue that activity for 20 minutes maximum, and increase intensity but never the time. This time does not include light warm-up for several minutes.


#3 I think you might be doing to few excercises to really work all the muscles you need to work. For example, you don't mention working the oppsite muscle. You only seem to workout the triceps, biceps, chest and thighs. This doesnt cover the forward hand or the back for example.

Also, you should include the purpose of your training, if you are into some fighting sport, or are just aiming for fitness and looks.