Grammish
31-Mar-2009, 08:56 PM
Here's a copy of the article I use for my workout schedule. It's worked well for me so far.
The principle is simple – you’ll have 2 different workouts, Workout A and Workout B. You’ll work out on 3 non-consecutive days every week, alternating A and B.
So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
And so on.
Here are the workouts (sets x reps, NOT including warmup sets):
Workout A
3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html
3x5 Bench Press (barbell or dumbbell)
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html
1x5 Deadlift (barbell)
http://www.exrx.net/WeightExercises...BBDeadlift.html
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
http://www.exrx.net/WeightExercises...WtChestDip.html
You can also substitute barbell or dumbbell decline bench press for dips.
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html
Workout B
3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html
3x5 Standing military press (barbell) or dumbbell overhead press
http://www.exrx.net/WeightExercises...itaryPress.html
http://www.exrx.net/WeightExercises...ulderPress.html
3x5 Bent-over rows (barbell or dumbbell)
http://www.exrx.net/WeightExercises...entOverRow.html
http://www.exrx.net/WeightExercises...entOverRow.html
2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
http://www.exrx.net/WeightExercises...i/WtPullup.html
Accessory work (done every workout, can also do 3x/week on non-lifting days):
-Incline weighted sit-ups 3x5
http://www.exrx.net/WeightExercises...lineSitUpX.html
Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.
-Hyperextensions - 3x8
http://www.exrx.net/WeightExercises...rextension.html
If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.
http://www.exrx.net/WeightExercises...e/Superman.html
4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:
Lying tricep extensions (barbell or dumbbell) 2x8-12
http://www.exrx.net/WeightExercises...yingTriExt.html
http://www.exrx.net/WeightExercises...yingTriExt.html
Barbell or dumbbell curls 2x8-12
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
NOTE: Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.
Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.
Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:
5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)
If this kind of warmup seems to fatigue you too much by the time you get to the 3x5 sets, you can scale it so you do more reps at lower weights and less reps at higher weights... for instance going 1x5, 1x3, 1x2 then doing the 3x5.
Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if you can to keep rep range at 5-8 or so reps for the dips and chin-ups. But it isn’t a big deal if you have to stick to bodyweight and are doing 8-10 reps per set instead.
Always keep in mind the following:
1) You have to increase the load on your muscles to progress. That means adding weight from week to week whenever possible. You have to push yourself to get results. Keep increasing weight AS LONG AS YOU CAN DO THE EXERCISE PROPERLY.
2) You have to be consistent. The difference between doing 3 workouts a week and doing 1 or 2 workouts a week is very significant.
3) BE SAFE. Make sure you understand how to do an exercise properly before attempting it. Don't sacrifice technique to add more weight - this kind of cheating will only lead to injury. Don't twist or jerk the weight around to try to get 1 more rep or lift a few more pounds. Don't blow off doing warm-up sets.
Barbell Squats
Instructions
Preparation
From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement. See Squat for targeting Glutes and Squat Analysis.
Barbell Deadlift
Instructions
Preparation
With feet flat beneath bar squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip.
Execution
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Also see Deadlift under Erector Spinae.
Dumbell Decline Bench Press
Instructions
Preparation
Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of chest with bent arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Comments
Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount technique
Here's what I've selected from the options:
Workout A
3x5 Squats (barbell)
3x5 Benchpress
1x5 Deadlift (Barbell)
2x5-8 Decline Bench Press (Dumbells)
Workout B
3x5 Squats
3x5 Standing Military Press (Barbell)
3x5 Bent-Over Rows (Barbell)
2x8 Pull-ups
The principle is simple – you’ll have 2 different workouts, Workout A and Workout B. You’ll work out on 3 non-consecutive days every week, alternating A and B.
So week 1 might look like:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
And so on.
Here are the workouts (sets x reps, NOT including warmup sets):
Workout A
3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html
3x5 Bench Press (barbell or dumbbell)
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html
1x5 Deadlift (barbell)
http://www.exrx.net/WeightExercises...BBDeadlift.html
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
http://www.exrx.net/WeightExercises...WtChestDip.html
You can also substitute barbell or dumbbell decline bench press for dips.
http://www.exrx.net/WeightExercises...BenchPress.html
http://www.exrx.net/WeightExercises...BenchPress.html
Workout B
3x5 Squat (barbell)
http://www.exrx.net/WeightExercises...ps/BBSquat.html
3x5 Standing military press (barbell) or dumbbell overhead press
http://www.exrx.net/WeightExercises...itaryPress.html
http://www.exrx.net/WeightExercises...ulderPress.html
3x5 Bent-over rows (barbell or dumbbell)
http://www.exrx.net/WeightExercises...entOverRow.html
http://www.exrx.net/WeightExercises...entOverRow.html
2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
http://www.exrx.net/WeightExercises...i/WtPullup.html
Accessory work (done every workout, can also do 3x/week on non-lifting days):
-Incline weighted sit-ups 3x5
http://www.exrx.net/WeightExercises...lineSitUpX.html
Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.
-Hyperextensions - 3x8
http://www.exrx.net/WeightExercises...rextension.html
If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.
http://www.exrx.net/WeightExercises...e/Superman.html
4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:
Lying tricep extensions (barbell or dumbbell) 2x8-12
http://www.exrx.net/WeightExercises...yingTriExt.html
http://www.exrx.net/WeightExercises...yingTriExt.html
Barbell or dumbbell curls 2x8-12
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
NOTE: Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.
Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.
Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:
5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)
If this kind of warmup seems to fatigue you too much by the time you get to the 3x5 sets, you can scale it so you do more reps at lower weights and less reps at higher weights... for instance going 1x5, 1x3, 1x2 then doing the 3x5.
Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if you can to keep rep range at 5-8 or so reps for the dips and chin-ups. But it isn’t a big deal if you have to stick to bodyweight and are doing 8-10 reps per set instead.
Always keep in mind the following:
1) You have to increase the load on your muscles to progress. That means adding weight from week to week whenever possible. You have to push yourself to get results. Keep increasing weight AS LONG AS YOU CAN DO THE EXERCISE PROPERLY.
2) You have to be consistent. The difference between doing 3 workouts a week and doing 1 or 2 workouts a week is very significant.
3) BE SAFE. Make sure you understand how to do an exercise properly before attempting it. Don't sacrifice technique to add more weight - this kind of cheating will only lead to injury. Don't twist or jerk the weight around to try to get 1 more rep or lift a few more pounds. Don't blow off doing warm-up sets.
Barbell Squats
Instructions
Preparation
From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement. See Squat for targeting Glutes and Squat Analysis.
Barbell Deadlift
Instructions
Preparation
With feet flat beneath bar squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip.
Execution
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Also see Deadlift under Erector Spinae.
Dumbell Decline Bench Press
Instructions
Preparation
Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to the sides of chest with bent arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Comments
Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. No need to drop weights - see suggested mount and dismount technique
Here's what I've selected from the options:
Workout A
3x5 Squats (barbell)
3x5 Benchpress
1x5 Deadlift (Barbell)
2x5-8 Decline Bench Press (Dumbells)
Workout B
3x5 Squats
3x5 Standing Military Press (Barbell)
3x5 Bent-Over Rows (Barbell)
2x8 Pull-ups