[Timetravel_0]

I'm new to the S&P forum so excuse my noobness but I'm 29 years old and I started lifting about 8 years ago. My lifting routine has been on and off the past 8 years but recently seems like more off than on now that I'm married. I want to keep my routine simple more than anything. I'm not that hardcore and am not looking to bench 500 pounds or anything, but I do want to put on some muscle and strength. I also plan on training at Greg Jackson's whenever I sell my rental house since I live in Albuquerque. So, here it is, 3x a week. Where can I make some improvements?


I do 3 sets of everything to keep it simple

Day 1/Week 1

4-6 reps Flat Bench
4-6 reps Incline Bench dumbells
4-6 reps Decline Bench
4-6 reps Military Press dumbells
4-6 reps Shoulder lateral raises
4-6 reps Military Press Hammer machine

Day 2

4-6 reps Squats
4-6 reps Lat pull downs
4-6 reps Hamstring curls
4-6 reps Back Dumbell Rows
4-6 reps Calf Raises
4-6 reps Deadlift
4-6 reps Trap Shrugs

Day 3

4-6 reps Preacher Curls
4-6 reps Seated dumbell Tricep ext
4-6 reps Standing barbell curls
4-6 reps Tricep push downs
4-6 reps Seated Incline dumbell curls
4-6 reps Tricep kickbacks

Week 2 is all the same exercises just lighter weight and 8 to 15 reps per exercise.

[krellik]

Absolute garbage.

Saying that "im not that hardcore and dont wana bench 500 or nuthin"... Only means that you want to train like a superficiall little bitch in an uneffective way.

....If thats so choose another forum.

Otherwise read fucking faq

[DEVILsSON]

Fantastic workout!

On 2nd thought you may want to examine FAQ thread up top to see what a good workout looks like.

[Sledge Hammer]

i like how day 3 is devoted exclusively to the gunz. bravo.

[oyaji poi]

haven't had one of these for awhile.

seriously though, read the stickies and get back to us. if you feel you don't like lifting for strength, then you probably don't understand what weights can do for your physique.

[Timetravel_0]

Originally Posted by krellik

Absolute garbage.

Saying that "im not that hardcore and dont wana bench 500 or nuthin"... Only means that you want to train like a superficiall little bitch in an uneffective way.

....If thats so choose another forum.

Otherwise read fucking faq

Sure I would like to bench 500 but realistically I'm 5'7" average build and dont want to spend my whole day, every day, in the gym and popping supplements. I'd rather shoot for 300 which would be awesome.

So, instead of being an asshole why dont you offer some suggestions instead? That's why I posted it.


I got this from the FAQ and it's very general, how about some suggestions on the specifics.

Three day Pull/Press/Squat split:

Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)

Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

Two day split:

Day one:
Deadlift
Overhead press
Weighted pullup/chinup

Day two:
Squat
Benchpress
Bent over row

[Sledge Hammer]

What sort of specifics are you looking for? Here is my suggestion:

I
Dips
Deadlifts
BORs
Assistance

II
Clean & Press
Chins
2 Assistance

III
Bench
Squat
Front Squat
Assistance

Pick whatever assistance exercises you want, focusing on your sticking points. if you want to move different exercises to different days, go ahead. It depends on your goals. But try to put DL & squats on opposite sides of the week.

[takeahnase]

Originally Posted by Timetravel_0

Sure I would like to bench 500 but realistically I'm 5'7" average build and dont want to spend my whole day, every day, in the gym and popping supplements. I'd rather shoot for 300 which would be awesome.

So, instead of being an asshole why dont you offer some suggestions instead? That's why I posted it.


I got this from the FAQ and it's very general, how about some suggestions on the specifics.

Three day Pull/Press/Squat split:

Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)

Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

Day one: Deadlifts
Deadlifts or Snatch Grip Deadlifts 5X5
Pullups or Chinups Diverse set and rep ranges
Bent over Rows 3-4X5-10

Day Two: Bench
Bench Press 5X5
CG Bench Press, Board Presses, Dips 3-4X5-8
DB or BB Overhead Press 3-4X5-8

Day Three: Squats
Squats 5X5
Front Squats 3-4X5-8
Glute Ham Raises, Romanian Deadlifts, Good Mornings 3-4X5-10

Throw in Abs somewhere (that doesn't mean crunches)

Alternatively, you might want to follow this program:

http://www.defrancostraining.com/art...s_westside.htm

[Eric O]

Welcome to the GUN SHOW!!!!!!!!!!!!!

That sorta looks like the bb routine I did when I was 16.

You really need to change around a bit depending on what your goals are.

And add some Core Strengthening exercises since you going to be training MMA.

[jk3004]

Read through some of the logs to see what people's routines look around here. I feel you'll find a surplus of great routines there.