ExRx.net

Exercise Prescription on the Net
It is currently Sat Dec 20, 2014 1:37 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 13 posts ] 
Author Message
 Post subject: Peer review please :)
PostPosted: Wed Apr 23, 2014 7:02 pm 
Offline
Rookie
Rookie

Joined: Tue Sep 21, 2010 10:34 am
Posts: 37
-This routine is meant to be taken at your own pace. You can take one day of rest in between each routine, or 2,3,4,5, etc...
-Ample stretching before and after your workout.
-In between each working set, perform cardio for 1 minute. Get loose and focus on deep breathing.
-Once completion of each exercise, a break is recommended for as long as you feel comfortable for.
-Each routine should be finished in 8-15 minutes.
-A minimum of three cycles is to be performed.
-Set out a standard custom to yourself. Ex: upright rows, 10 reps. If you make it to 5. take a 10 second breather, and get that one more rep out. If you can only do one, rinse and repeat until your goal is met. If you set the goal too high, lower the weight and finish the amount of reps you set for yourself.
-If the weight is too easy for you, adjust slightly. The full routine takes its toll on you eventually.
-remember to practice deep breathing.
-Core is to be performed in the same manner as a separate workout prior to the weight lifting program. 3-5 exercises, 3 working cycles, cardio in between each set. If planks are performed, then super set with a glute exercise.-
-the reason theres only one leg exercise is so that while you do cardio, you can throw in some free weighted squats, burpees, or any other cardio exercise that demands leg strength-
-always keep your muscles tense through out each execution.

Day One
SHOULDER - Upright rows
BICEPS - Preacher curl
BACK - Inverted rows
CHEST - Chest dips
LEGS PUSH - Squats
CALVES - Dumbell sitting calves

Day Two
SHOULDER - Military press
TRICEPS - Tricep Extension
CHEST - Incline fly
BACK – Negative pull ups (adjust grip posture each time)
LEGS PULL – Deadlifts
CALVES - One legged Standing Calves
CORE - Warm up with core

Day Three
SHOULDER - Shrugs
BICEPS - Hammer Curls
LATS - Dumbell Rows
CHEST – Decline press
LEGS PUSH - Walking lunge/side lunges/ rear lunges
CALVES – Reverse calve raise

Day Four
SHOULDERS - Behind neck press
TRICEPS - Kickback
BACK – Bent over row
CHEST - Bench Press in different hand positioned variations
LEGS PULL – Hyperextensions
CALVES - One legged Standing Calves
CORE - Warm up with core

Day Five
SHOULDERS - Front Raise
SHOULDERS - Side raise
BICEPS - Lying incline curl on incline bench
BACK – Straight arm pulldown
CHEST - Incline fly
LEGS PUSH - Sumo squats
CALVES - Reverse dumbell calf raise

Day Six
SHOULDERS - Lying rear delt raise
TRICEP – Tricep Pulldown
BACK - Close grip pull ups
CHEST - Decline cabel fly
LEGS PUSH – Squats, of any variation.
CORE - Warm up with core


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 6:36 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
I don't really like them to be honest. They're not terrible, and it'll work, but I think if you are putting exercises together then it should be exercises where it's easy to transition from one to another.

You're having to use all different equipment for your exercises, so there's a lot of messing about between them.

It's not how I'd set them up but if it's working for you then by all means keep at it.


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 8:16 am 
Offline
Novice
Novice

Joined: Mon Nov 09, 2009 2:58 pm
Posts: 99
IMO - this schedule is not sustainable even in the short term.


What are your goals and what is your lifting history?


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 8:28 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6434
Location: Halifax, NS
I'm of the opinion you should start with push, pull, squat, deadlift and carry according to whatever frequency schedule works for you, then add in accessory lifts and isolation exercises as you feel are appropriate for your goals.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 9:32 am 
Offline
Rookie
Rookie

Joined: Tue Sep 21, 2010 10:34 am
Posts: 37
it is an issue having to work around other people. almost every exercise can be used on a bench or with dumbells/dumbar except negative pullups, behind neck press, hyper extensions, or cable flys. if you do have to cut in between someones set, where i live, everyone seems alright to let me cut in for the 1/2 a minute which is all you need.

i have 5 + years experience, my goals are to become so fit that running/ jogging up a mountain are possible. I've tried all sorts of routines on the internet and found this one to be the most intense.

i wanted to cover every muscle over the 6 days.
i wanted something that makes you the most exhausted, so strenuous that other people are like wtf.....


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 9:34 am 
Offline
Rookie
Rookie

Joined: Tue Sep 21, 2010 10:34 am
Posts: 37
I'm of the opinion you should start with push, pull, squat, deadlift and carry according to whatever frequency schedule works for you, then add in accessory lifts and isolation exercises as you feel are appropriate for your goals.

so one day would look like

squat
deadlift
bench press
pull up
+ triceps
+ biceps
+ shoulders ?


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 9:53 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
wait a minute, are these not circuits? Are they just routines? If so then I like them even less


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 10:07 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6434
Location: Halifax, NS
Soulblazer, you may not want to do all those every workout. You could, but it likely wouldn't be optimal. You may want longer recovery in some movements than others or you may wish to split it up. Also you may want to mix up the variations, for example, kettlebell swings or good mornings instead of a deadlift.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 10:51 am 
Offline
Novice
Novice

Joined: Mon Nov 09, 2009 2:58 pm
Posts: 99
soulblazer27 wrote:
it is an issue having to work around other people. almost every exercise can be used on a bench or with dumbells/dumbar except negative pullups, behind neck press, hyper extensions, or cable flys. if you do have to cut in between someones set, where i live, everyone seems alright to let me cut in for the 1/2 a minute which is all you need.

i have 5 + years experience, my goals are to become so fit that running/ jogging up a mountain are possible. I've tried all sorts of routines on the internet and found this one to be the most intense.

i wanted to cover every muscle over the 6 days.
i wanted something that makes you the most exhausted, so strenuous that other people are like wtf.....



If your goal is to become fit enough to run/jog up a mountain, I would humbly suggest that your training be composed primarily of running/jogging up mountains.

If your goal is to impress people by how tired you get, I think you'll succeed quickly with your 6 day a week plan, plus running up mountains. I get tired just typing it.


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 11:16 am 
Offline
Rookie
Rookie

Joined: Tue Sep 21, 2010 10:34 am
Posts: 37
its pretty much a circuit.

6 exercises. cardio in between each set until all 6 exercises are complete. cardio is a mix of jumping jacks - plyometrics.

i do go hiking up mountains, I've picked Elk mountain in Chilliwack BC Canada to be the trail i'll run up. I can't always go there since it takes me 2 hours to get there. but I wanted something that work on fast/ slow twitch muscle fibers, as well as cardio vascular strength and explosiveness.

i agree with
" but I think if you are putting exercises together then it should be exercises where it's easy to transition from one to another."

i should probably add, i got diagnosed with crohns disease, so I shouldn't bulk or make goals to lift really heavy weights.

if some exercises demand rest, then the cardio in between the next set can be taken lightly. A slow walk up a flight of stairs 5 times would suffice. The aim is to simply keep your body moving throughout your "rest". If I feel I can make that rest a little more strenuous, then I do so.


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 11:44 am 
Offline
Novice
Novice

Joined: Mon Nov 09, 2009 2:58 pm
Posts: 99
soulblazer27 wrote:
its pretty much a circuit.

6 exercises. cardio in between each set until all 6 exercises are complete. cardio is a mix of jumping jacks - plyometrics.

i do go hiking up mountains, I've picked Elk mountain in Chilliwack BC Canada to be the trail i'll run up. I can't always go there since it takes me 2 hours to get there. but I wanted something that work on fast/ slow twitch muscle fibers, as well as cardio vascular strength and explosiveness.

i agree with
" but I think if you are putting exercises together then it should be exercises where it's easy to transition from one to another."

i should probably add, i got diagnosed with crohns disease, so I shouldn't bulk or make goals to lift really heavy weights.

if some exercises demand rest, then the cardio in between the next set can be taken lightly. A slow walk up a flight of stairs 5 times would suffice. The aim is to simply keep your body moving throughout your "rest". If I feel I can make that rest a little more strenuous, then I do so.


First of all - awesome re: Elk mountain.

Second of all - I suggest a google search on Javorek style complexes for your cardio, strength, explosiveness goals.


Top
 Profile  
 
PostPosted: Thu Apr 24, 2014 3:47 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
@soulblazer27:

Starting your routine by training shoulders and arms will compromise the intensity that you can train your chest and back. The arms in particular are the weak link in upper body compound exercises.

soulblazer27 wrote:
so one day would look like

squat
deadlift
bench press
pull up
+ triceps
+ biceps
+ shoulders ?



If you added a vertical upper body pushing exercise (ie military press) and a horizontal upper body pulling exercise (ie dumbbell row) to the first four exercises on the list you wouldn't need to do arm work - although you could throw in a few sets of curls and pressdowns if you wanted to. Better to do some sets for the side deltoid, which is often an orphan in pulling and pressing movements.

EDIT - Doing squats, deadlifts, horizontal presses/pulls and vertical presses/pulls might be a bit much for many trainers in one workout

_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Sun Apr 27, 2014 3:22 pm 
Offline
Rookie
Rookie

Joined: Tue Sep 21, 2010 10:34 am
Posts: 37
awesome thanks for the feedback. will reply when revised


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 13 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Exabot [Bot] and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group