How do I read this?

Question 1:
Day 1: Incline Presses: Is it read as, 4 sets of between 8 to 12 repetition of Incline Presses? Cincai 8 times or 10 times or 12 times also can?

Or is it read as 4 sets of Incline PResses, starting with 8 repetition first set, 10 repetition second set, 12 repetition third set?


Question 2:
Day 2: Pullups 3x Failure means?


Question 3:
Day 3: 70% MHR means Max Heart Rate?



============

Day One:

Chest/Triceps/Cardio
o 4x 8-12 Incline Presses
o 3 x 8-12 Incline Flyes
o 2x 8-12 Press Machine
o 3x 8-12 Either Pec Dec or Cable Crossovers
o 3x 8-12 Rope Pushdowns
o 4x 8-12 Skull Crushers (French Presses)
o 2x failure Dips or Bench Dips
o 2x 8-10 Kickbacks

print Click Here For A Printable Log Of Day One.

Day Two:

Back/Biceps
o Pullups 3x Failure
o Partial Deadlifts 3x 8-12
o Bent Over Rows 2x 8-12
o One-arm Rows 3x 8-12
o Pullovers 2x 10-15
o Straight Bar Curls 3x 8-12
o Alternating Curls 3x 8-12
o Hammer Curls 3x 8-12
o Reverse Curls 3x 8-12

print Click Here For A Printable Log Of Day Two.

Day Three:

Abs/Cardio
o Leg Raises 3x failure
o Decline crunches 3x failure
o Cable crunches 3x failure
o Side Bends 2x failure
o Treadmill 30 mins @ moderate rate... 70% MHR

print Click Here For A Printable Log Of Day Three.

Day Four:

Traps & Shoulders
o Dumbbell Shrugs 4x 8-12
o Upright Cable Row 4x 8-12
o Rear Delts Raise 3x 8-12
o Shoulder Presses 4x 8-12
o Front Raises 3x 8-12
o Side Raises 4x 8-12

print Click Here For A Printable Log Of Day Four.

Day Five:

Legs/Calves/Cardio
o Leg Extensions 3x10
o Leg Curls 3x10
o Front Squats 4x 8-12
o Hack Squats 3x 8-12
o Walking Lunges 2 sets
o Standing Calve Raises 3x 8-12
o Horizontal Calve Presses 3x 12-15

answer to question 1:

Incline presses... do it for min. of 8 times, max. 12 times.. so u can do it 8, 9, 10, 11 or 12 times as u can.. per set... do 4 sets... tat means if one set, u do it 8 times, then 4 sets, u will have to do at least 32 times..

answer to q 3:

MHR is max. heart rate...

This post has been edited by youngkies: Jun 25 2006, 06:15 AM

Bro... crazy, crazy routine. That's going to lead to overtraining, especially for arm work, with quite a number of useless exercises in between. Where'd you get it from?

bodybuilding.com

I'm not going to do it.
I just wanna know how to read it nia... the 3x Failure means?

Yo! Well, the first number is the number of sets. Each set has a number of reps. So, 3 x 10 means 3 sets of 10.

3 x failure means 3 sets, each set, you'll be doing the repetition till failure in the positive phase of the rep.

Oh I see... I get it. Push yourself till you fail la... Understood. Thank you.

Darklight79,
Is that you in your own avatar? How much weight is that you're carrying?

i still don't understand about the set. Is there any delay between the set?. Or we just rotate all the exercises untill the set are completed?

usually i rest 2 minutes for eact reps set....

for example i did biceps curl 12-10-8
after 12 reps,
i continue with squats.....i did that bcoz want to rest my arm a while...
dunno thats a good method or not

Chow.

Would like to ask the proper way for breathing while pumping.

Inhale when you exert strenght and exhale when you go back to the beginning position

OR

Exhale when you exert strenght and inhale when you go back to beginning position.

The trainers have been giving me different answers and i would like to know the proper way to it

Hi Pennywise. Yes, that's me in the avatar. Was deadlifting 200kgs. I'm constantly trying to improve my lifts. The 200kg barrier was an important PR for me. It hurt like a b**** though.

ExCrIpT, the general rule is, exhale on the positive phase of the repetition and inhale on the negative phase.
It's slightly different on some exercises like squats and deadlifts where you need to maintain intra abdominal pressure while going down.
But that's the general rule.

darklight79,

1. Important PR... what does PR mean?

2. Btw, what's positive phase of the repetition and inhale on the negative phase? Care to share your knowledge for a beginner?

3. By the way, how much does a 6ft bench press bar weighs?

This post has been edited by Pennywise: Jun 26 2006, 03:37 AM

darklight79,
I have been wanting to lose weight, body build, get more confidence, feel better, live healthier for a while now. I finally found some time to do it.

For starters, I have a workout plan made by my friend, student in Sports Management in Australia and also a diet plan made by another friend who is a nutritionist.

Here's my sample workout. Simple running / jogging / walking every morning at 6am for ~30 - 40 minutes coupled with low fat diet. Can you kindly comment on my workout plan?

Monday - Chest
Bench Press 3x10
Incline Press 3x10
Dumbell Bench Press 3x10
Dumbells Flys 3x10

Monday - Back
Lat Pulldown (Front & Back) 3x10
Upright Row 3x10
Shrugs 3x10
T-Bar Row (Alternative Cable Row) 3x10
One Arm Dumbell Row 3x10
Deadlift 3x10
=============================================

Wednesday - Biceps
Barbell Curl 3x10
Alternate Biceps Curl 3x10
Easy Bar Curl 3x10
Concentration Curls 3x10

Wednesday - Legs
Squats 3x10
Leg Press 3x10
Leg Extension 3x10
Hamstring Curl 3x10
Lunges 3x10
=============================================

Friday - Shoulder
Military Press 3x10
Front Flys 3x10
Side Flyes 3x10
Lateral Flys 3x10

Friday - Triceps
Cable Tricep Extension 3x10
Reverse Tricep Pulldown 3x10
Lying Tricep Press 3x10
Standing One-Arm Tricep Extension 3x10

Friday - Abs
Decline Crouch 3x10
Dumbell Side Bend 3x10



Can you kindly comment on this? Currently, I'm not too strong. I bench press a 6ft bar with 15kg per side for about 3 sets of 10 repetition. I ended up with my palms hurting. My friend taught me instead of relying on my palm, I must bench press using a punch movement. When I pushed it up, I have to breath in and hold my breath to feel the chest muscles? Is that correct?

I tell you how much I can carry now because I am hoping you can tell me what's a good weight to start off with my workout above? My friend who made me the workout plan said I should increase my weight every 2 weeks.

Lastly, I am currently not any gym member yet but I am looking forward to join back Fitness First in Aug when my friend leaves abroad and transfer sells me her membership.

P/S: I am quite sure I cant do many of these without joining the gym. All I have at home is the bench press chair, a 6ft bar, 2 dumbells and some weights.

This post has been edited by Pennywise: Jun 26 2006, 03:44 AM

I'm sorry but i'm going to be honest here. That's bloody crazy insane volume and gonna lead to overtraining and a burnout. Tell your friend you don't need direct arm work, period. I rarely do direct arm work and i have 17 inch arms, and even if i do, i throw in 3-4 sets of arm work at the end of my workout. Even if you must, do back and biceps on one day, chest and triceps together on one day. And keep arm work to a minimum.
And back day, deadlifts at the end of the back routine? It should be done at the beginning. Your friend seriously needs to revise the program given for you. Too many isolation exercises, they need to be dropped, pronto. I don't wanna see you burnout fast.
My workout volume is less than half of that routine.

is each day do both program? If it is yes, then that's crazy wei~~~~~ I think it mean for 1 program each day, and switch program on the next same day.

it is exhale when you push or use your force on bench press and inhale when you going down.

Which is better? Slightly heavier weights + low reps or slightly lighter weights + high reps?

pennywise, you siao ar? Starter only do so many things already. I think your body cannot even heal up well on wednesday when you go for your second routine. the best I think will be letting your body full rest for at least 48 hours then decide on the second routine.

I think is too heavy packed already your workout routine. Probably you can do it after 1-2 months into the normal routine... Your body also needed rest leh... some more you are beginner, you will hurt yourself even more.

I've been to gym before so I am not beginner. Ok la, maybe beginner since I quitted liao. Was member at FF and then CF 1U, now no more.

Anyway, is the training really that heavy? I think it's alright lor. I dont intend to go with heavy weights. Maybe 15kg per dumbell.

I just wish I know the right weights for me.

A lot of ppl say, if you want buff, WWE body like The Rock, you take HEAVY weights but LOW repetitions. If you want dancer or Olympic sprinter body, you take LESS weight but MORE repetitions. How true is this statement?