Training
 

Monday

Strength Training for Back, Powerlifting (Pulling Muscles) Routine...

Primary Exercise

Deadlifts:
A sequence of progressively heavier warmup and prep sets are followed by a max effort (initially unattempted) lift; i.e. a peaking set

Assistance Exercises

Bent Rows (overhand Grip):
3 or 4 sets with progressively heavier weight

Lat Pulldowns:
About 3 powerful sets with the repitions ranging between 4-8

Auxiliary Exercises:

Barbell Shrugs, Barbell Curls


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Re: Training
 

Wednesday:

Strength Training for Legs...

Basic Squats:
A sequence of progressively heavier warmup and prep sets are followed by a max effort (initially unattempted) lift; i.e. a peaking set

Assistance Exercises

Front Squats:
2 or 3 sets with progressively heavier weight

Zercher Squats:
2 or 3 sets with progressively heavier weight

Auxiliary Exercises (Not Necessary):

Leg Extensions, Hamstring Curls, Calf Raises

Note: The leg press can also assist in strength training for legs. It is, however, not a necessary exercise.

http://i178.photobucket.com/albums/w267/yne05/yumo.jpg

Re: Training
 

Friday

Primary Exercise

Flat Bench:
A sequence of progressively heavier warmup and prep sets are followed by a max effort (initially unattempted) lift; i.e. a peaking set

Assistance Exercises

Incline Bench:
3 or 4 sets with progressively heavier weight

Overhead Presses:
3 or 4 sets with progressively heavier weight


Auxiliary Exercises:

Seated Side Laterals (Dumbells): btwn 3&4 sets
Skull Crushers: btwn 3-6 sets


http://i48.photobucket.com/albums/f2...Picture003.jpg

Re: Training
 

Tuesday:

Rest & Recover

Thursday:

Rest & Recover

Saturday & Sunday:

Rest & Recover

General Health & Well Being
 

Someone asked me to put together a routine for them...He said that his doctor told him he need to start participating in some basic weight training. He can't push himself too hard, and can't do much cardio. He has a heart that's almost three times as large as an average person's. You can view the routine I desiqned for him below. If anyone has any suggestions, they are welcome.

Re: General Health & Well Being
 

Goal:

General Health & Well Being

Split:

Monday: On
Tuesday: Off
Wednesday: On
Thursday: Off
Friday: On
Saturday & Sunday: Off

Split Type:

Push, Pull (Strength Training) Regimen



Routine:

Monday (Pushing Muscles)

Note: The upper body pushing muscles are comprised of the Pectoralis Major (Chest Muscles), All areas and regions of the Deltoids (Shoulder Muscles), and the Triceps.

1st: Machine Bench Presses – 1 or 2 warm-up sets, followed by 3 working sets (repetition range should be between 8-12) (This exercise stimulates the chest muscles)

2nd: Machine Shoulder Presses – 2 or 3 sets x 10-12 reps
(This exercise will stimulate the Delts, i.e. Shoulders)

3rd: Triceps Pushdowns or Dip Machine – 2 sets x 12-15 reps
(Either of these exercises will stimulate the Triceps Muscles)


Wednesday (Lower Body)

1st: Leg Presses – 1 or 2 warm-up sets, followed by 3 working sets (repetition range should be between 8-12) (This exercise is a compound movements. It will stimulate multiple muscle groups simultaneously)

2nd: Leg Extensions – 2 or 3 sets x 10-12 reps
(This exercise will stimulate the Quadriceps Muscles)

3rd: Hamstring Curls – 2 sets x 12-15 reps
(This exercise stimulates the Hamstring Muscles)


Friday (Pulling Muscles)

Note: The upper body pulling muscles are comprised of all areas of the Back Muscles, Biceps, Trapezius Muscles & the Forearms, to a certain degree.

1st: Lat Pulldowns – 1 or 2 warm-up sets followed by 3 working sets (repition range should be between 8-12) (This exercise works the lats, i.e. the back’s largest muscles)

2nd: Machine Curls – 2 sets x 12 reps
(This exercise stimulates the Biceps Muscles)

3rd: Dumbbell Shrugs – 2 sets x 15 reps
(This exercise will stimulate the Trapezius Muscles)





* All workouts should be preceded by at least five minutes of cardio, i.e. treadmill, stationary bike, etc.



Note:
You can use your off days (Tuesdays, Thursdays, Saturdays & Sundays) to rest and recover from your training days, or do mild/medium cardio. Do not over do it though! Rest & recovery is very important.

Re: General Health & Well Being
 

I understand that the above routine is a traditional strength training routine, but all exercises, poundages, repititions and sets were modified to fit his individual needs. This individual had never trained before, and was not at all familiar with weights. I don't normally, promote the use of machines & cables (exclusively), but I believe this situation qualified as an exception to the rule.

Re: General Health & Well Being
 

congrats on becoming an ABC featured athlete!!! Keep up the hard work

Re: General Health & Well Being
 

Congrats big guy!

Re: General Health & Well Being
 

Hey Yumon, hows it going. you look sick - as in crazy good sick. But i have a question. Ive been traning a while but im still small and skinny.

I notice that your routine is very short with just a few exercises - yet your ripped. Can you explain and give me some advice?