Weight training

  • If anyone would be willing to post their weight workouts and exercises I would really appreciate it. I need some new ideas. Also, how does everyone complete the ab portion of the lower body workout? Do you use weights with it or just complete the reps? Thanks for the info!

  • This is my current routine

    UBWO

    Chest

    Dumbell Press

    12x50

    10x60

    8x65

    6x70

    12x52

    Incline Dumbbell fly 12x30

    Shoulders

    Arnold Press

    12x25

    10x27.5

    8x30

    6x32.5

    12x27.5

    Front Raise

    12x17.5

    Back

    Bent Over Barbell Rows

    12x60

    10x90

    8x100

    6x110

    12x80

    Dumbbell Rows

    12x40

    Triceps

    Skull Crushers

    12x45

    10x50

    8x55

    6x60

    12x50

    Overhead Dumb bell Extension

    12x50

    Biceps

    EZ Bar Bicep Curl

    12x45

    10x55

    8x60

    6x70

    12x65

    Dumb Bell Hammer Curl

    12x30

    LBWO

    Quads

    Squats

    12x100

    10x150

    8x160

    6x170

    12x120

    Leg Press

    12x270

    Hamstrings

    Walking Lunges

    12x30

    10x45

    8x50

    6x55

    12x40

    Stiff Leg Dead Lifts

    12x60

    Calves

    Standing Barbell Calve Raise x12,10,8,6

    Angles Calve Raise (same as the standing only angle your toes in or out to work inside or outside of the calve muscle

    Abs. I don't got by the book with. While doing squats I do a 12,10,8,6,12 sets of decline sit ups inbetween the squat sets.

    Then at the end I do this. Again is a 12,10,8,6,12 but each set includes

    Leg up crunches.

    Side Planks

    Leg Raises.

    So Set one would be

    12x leg up crunches

    12x side planks

    12x leg raises.

    Then 10 of each etc etc.

    You can find all of these exercises along with numerous other great ones, with videos here:

    www.criticalbench.com/.../exercises.htm

  • Thanks for the video link. It's really great.

  • BCBill, those are impressive numbers. I'm striving to get up to that amount of weight. Did you lift before or are you further than your first challenge? What weight did you start at for most of these?

    I'm still having issues with the smaller muscles in my arms when trying to lift this heavy with my chest.

  • No, before I started back in late July last year I hadn't lifted for 10-12 years. To give you an Idea, this was my first chest workout and I needed a spot on the 6 rep and 12 rep set

    Dumb Bell Press

    12x25

    10x30

    8x35

    6x40

    12x27.5

    Dumbell Flies

    12x22.5

    I couldn't believe how weak I had gotten. By the end of the 12 weeks I was pretty close to the numbers above. On my chest I can actually go to 80lbs for 6 when I have a spotter to help me get the weight up into position, but normally I don't, so I go a bit heavier on the other sets to make up for it.

    During the my first challenge it was a pretty steady progression. Every week I was getting stronger in all the muscle groups and could lift more. Now it kinda goes in spurts. I had a shoulder injury for most of the first challenge and couldn't do any over head presses or incline chest press. It has healed up now so seeing a vast improvement in my shoulders that I didn't see in the first challenge. As they catch up other things are starting to improve again.

  • Those numbers are about where I am right now, and just over halfway through my first. Thanks for the reply, again I hope to be hitting numbers more like yours by at least the second challenge.

  • Just keep challenging yourself! Only way to make gains is to push beyond what you thought you could do. Keep up the good work!