Mikey's Journal

[m1key87]

Im 23 and never really trained hard in my whole life id go for a few months then stop, i thought joining a commuity and having like mind people to help me and share my experinces with would be really good and hopefuly keep me going. Feel free to add me as friend and comment on my journal.

Im doing the gym Mon - Thursday and football on Sundays.

Mon - Biceps and back

1. Barbell Curl 4 sets x 8 Reps
2. Dumb Bell Curl 4 sets x 8 Reps
3. Incline Curl 4 sets x 8 Reps
4. Cable Curl 4 sets x 8 Reps
5. Wide Grip Lat Pull Down 4 sets x 8 Reps
6. Close Grip Standing Barbell Curl 4 sets x 8 Reps
7. Straight-Arm Pulldown 4 sets x 8 Reps

Tuesday - Chest, Triceps

1. Incline Dumbbell Press 4 sets x 8 Reps
2. Dumbbell Bench Press 4 sets x 8 Reps
3. Dumbbell Flyes 4 sets x 8 Reps
4. Triceps Pushdown - V-Bar 4 sets x 8 Reps
5. Dumbell Tricep Kickback 5 sets x 8 Reps
6. Cable Rope Overhead Ext 6 sets x 8 Reps

Wednesday Core Work - Including football\ Body Combat Class

1. Lumbar stabilization
2. Alternate V sits
3. Russian Twists
4. Back Extensions
5. Supine Bridge

Thursday Legs - Shoulder

1. Sitted Shoulder Press 4 sets x 8 Reps
2. Front Cable Raise 4 sets x 8 Reps
3. Lying Rear Delt Raise 4 sets x 8 Reps
4. Squats 4 sets x 8 Reps
5. Lunges 4 sets x 8 Reps
6. Calf Rasies 4 sets x 8 Reps

I hope to keep this programme for 6 weeks and then change to superset programme which my PT is programming for me.

Mikey

Pain is temporary Pride is Forever

 

[g8r80]

Why all the bicep and tricep isolation exercises? IMO, if you are able to do all those bicep curls, you went too light. That is a lot of bicep curls for one day. Personally, I would go with fewer exercises and focus on compound movements.

 

[m1key87]

Thank you for your comment it is proving very to do all the sets, i find that i do a light set first and do all 8 reps then go about heavier by the end of all 4 sets i manage about 4 reps, so it is a bit false that programme that was my aim thou 3 sets 8 reps each.

But what do you mean about compound movements? i havent heard this used before.