Well the week is up, I'll be starting my training again tomorrow. Here's my routine. I'm thinking I'll vary the intensities like this.
light(2/8-12)
medium(3/6-8)
heavy(4/4-6)
And vary by each exercise instead of by week or day. I've put a symbol by the order in which they will be done, and use a log to help keep track of which intensity each one is supposed to be worked at on that day.
Monday: Chest & Back wrote:
Stretching: Behind Head Chest Stretch.
Stretching: Standing Side Reach
Stretching: Fixed Bar Back Stretch
Exercise:Bench Press
L/M/H
Exercise:Incline Bench Press
M/H/L
Exercise: Bent Arm Pullover (Dumbbell)
H/L/M
Exercise:Cambered Bar Lying Row
L/M/H
Wednesday: Legs & Abs wrote:
Stretching: Seated Glute Stretch
Stretching: Lying (Prone) Quadriceps Stretch
Stretching: Lying Hamstring Stretch
Stretching: Lunging Straight Leg Calf Stretch
Stretching: Kneeling Hip Flexor Stretch
Stretching: Kneeling Abdominal Stretch
Stretching: Pretzel Stretch
Exercise: Barbell Deadlift
L/M/H
Exercise: Barbell Full Squat
M/H/L
Exercise: Straight Leg Deadlift
H/L/M
Exercise: Barbell Standing Leg Calf Raise
L/M/H
Exercise: Weighted Roman Chair Sit-up
M/H/L
Exercise: Weighted Crunch
H/L/M
Exercise: Dumbbell Side Bend
L/M/H
Friday: Arms & Shoulders wrote:
Stretching: Lying Front Deltoid Stretch
Stretching: Side Deltoid Stretch
Stretching: Rear Deltoid Stretch
Stretching: Overheard Triceps Stretch
Stretching: Standing Bicep Stretch
Stretching: Single Arm Wrist Flexor Stretch
Exercise: Barbell Military Press
L/M/H
Exercise: Dumbbell Lateral Raise
M/H/L
Exercise: Dumbbell Lying Rear Lateral Raise
H/L/M
Exercise: Dumbbell One Arm Triceps Extension
L/M/H
**EXCERCISES AVIODED UNTIL FURTHER NOTICE**
Exercise: Dumbbell Curl
M/H/L
Exercise: Barbell Preacher Curl
H/L/M
Exercise: Barbell Reverse Curl
L/M/H
Exercise: Dumbbell Wrist Curl
M/H/L
Exercise: Dumbbell Reverse Wrist Curl
H/L/M
Exercise: Dumbbell Lying Pronation
L/M/H
Exercise: Dumbbell Lying Supination
M/H/L
**EXCERCISES AVIODED UNTIL FURTHER NOTICE**
Exercise: Farmer Walk
H/L/M
EDIT: Just to give an example to keep things clear, Here's an example of the way it's organized.
First monday goes like this:
Exercise:Bench Press
L
Exercise:Incline Bench Press
M
Exercise: Bent Arm Pullover (Dumbbell)
H
Exercise:Cambered Bar Lying Row
L
Second Monday:
Exercise:Bench Press
M
Exercise:Incline Bench Press
H
Exercise: Bent Arm Pullover (Dumbbell)
L
Exercise:Cambered Bar Lying Row
M
So the intensity is varied by each week, but not all the excercizes are kept at the same intensity, which is (I think) the way I was told to in my first thread.
Any last minute suggestions or changes before I start again on monday?
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