*** Need help with training schedule ***

[May1010]

Just now getting back into the gym after 2.5 years of loitering on the chat board ...

Still working out a training schedule ... Any help would be appreciated...

I'm not trying to get big .. in fact, I just want to tone up ... I'm 5'10 and 174. I want to stay this weight.

My plan is only 3 days working out ... Which muscle groups to train together?


Thanks,
May

 

[didactic]

You are going to have to train everything but instead of going for heavier weights with less reps you want light weights with very high reps.

Since you are not trying to loose weight dont do too much cardio try maybe 30 mins a week split into 10 minute warm up sessions before you actually hit the weights. It will get the blood flowing but is not high enough to hit the fat on your body. This is what you want.

Just split your program so your do maybe

Monday chest/back

Tue - rest

Wednes legs/ abs

Thursday rest

Friday arms/ tris

Sat light cardio abs

Switch it round tho light weights lots of reps.

Try 5 sets of 15.

Try this for a few weeks and let me know.

 

[May1010]

Thanks ... but I don't like to work my legs ... it hurts too much ... would rather just wear long pants the rest of my life.

 

[didactic]

You cant have chicken legs its disgusting and as a faggot at least try and look good in you last few HIV days.

 

[Mr. dB]

Here's a fun 3-day split:

Mon:

Squats
Bench press
BB Bent-over rows
Seated BB military press
BB curls
Dips

Wed:

Incline bench
Pullups (or cable pull-downs)
Seated DB press
Incline DB curls
Skull crushers

Fri:

Deadlifts
DB flies
DB rows
DB front raises
Curls
Close-grip bench

 

[May1010]

You cant have chicken legs its disgusting and as a faggot at least try and look good in you last few HIV days.

Don't you have liquor store to rob about now?

 

[May1010]

Here's a fun 3-day split:

Mon:

Squats
Bench press
BB Bent-over rows
Seated BB military press
BB curls
Dips

Wed:

Incline bench
Pullups (or cable pull-downs)
Seated DB press
Incline DB curls
Skull crushers

Fri:

Deadlifts
DB flies
DB rows
DB front raises
Curls
Close-grip bench

This looks promising ... And since you're a white man from Arkansas, I would tend to trust your opinion more so than the darkie who posted ahead of you.

 

[Redman]

[mod voice]No flaming in the training forum!![/mod voice]

 

[Fyre]

Thanks ... but I don't like to work my legs ... it hurts too much ... would rather just wear long pants the rest of my life.

lol....yes but the pain is good!!!

 

[Mr. dB]

This looks promising ... And since you're a white man from Arkansas, I would tend to trust your opinion more so than the darkie who posted ahead of you.

His split looks good too. Try them both for a month and see what you like.

My split was actually a bit of a joke, it could quickly lead to overtraining. I'd never follow a plan like that for longer than six weeks.

Another option is push-pull-legs:

Mon:

Chest, shoulder presses, triceps

Wed:

legs

Fri:

Back, biceps, rear delts and traps

 

[May1010]

right now, i'm concentrating on just getting my muscles moving again.

 

[Fyre]

There are so many different training splits May.
You could start out with something like this.

Monday: Chest and Back

*Incline Dmb. Press----4 sets---8-15 reps
*Flat Dmb. Press-----4 sets----8-15 reps
*Incline Dmb. Flyes or Pec Deck----4 sets----8-15 reps

*Deadlifts-----4 sets----8-15 reps
*Single Dumbbell Row-----4 sets------8-15 reps
*Lat. Machine Pulldowns(wide)(to the front)----8-15 reps

Wednesday: Legs and Shoulders

*Squats-----4 sets---8-15 reps
*Leg Press----4 sets----8-15 reps
*Leg Extensions-----4 sets----8-15 reps
*Calf Raises-----4 sets-----15-25 reps

*Seated Dumbbell Press-----4 sets---6-12 reps
*Standing Side Laterals----4 sets-----6-12 reps
*Bent over Laterals----4 sets-----6-12 reps

Friday: Arms

*Headcrushers---4 sets---8-15 reps
*Close Grip Press---4 sets----8-15 reps
*Pressdowns---4 sets----8-15 reps

*Alternate Dmb. Curls----4 sets-----8-15 reps
*Incline Dmb. curls----4 sets----8-15 reps
*Spider Curls or Preacher Curls----4 sets-----8-15 reps

*You may want to start out with 2 or 3 sets and work your way to up to 4 sets.

Hope that helps.

 

[Fyre]

Personally, I like to train legs on their own but if you're only going to train three times a week, you'll have to either put shoulders with another body part or do them with your legs.
The routine I gave you is just a sample split. You can do so many variations as well.
Instead of doing the push/pull (Chest/Back), you can do Push/Push(Chest/Tricep).
You might also choose to superset when you're doing the push/pull exercises.

 

[May1010]

Fyre,


My life thus far has been an endless pursuit of men and music and I've not given much attention to fish, however, I do thank you for your input. Very much appreciated.

Love,
May

 

[MP5]

Here you go May, I used to have to do a 3 day split. Workouts take a little longer but it is not bad.

Monday: Chest, shoulder and bis.

Tuesday: Legs

Thursday: Back, traps, tris.

And most people that work arms with chest or back do the opposite. I think you are better off doing bis with chest because they are fresh and your tris get secondary anyway. Same goes for back, thus you are basically getting arm work twice a week.

Fuck the hi-rep, low weight bullshit. If you eat right (IE. don't pig out) you will still gain muscle and tone but not gain that much weight or size.

 

[May1010]

Thanks, MP5. You're a champ.

 

[StoneColdNTO]

[mod voice]No flaming in the training forum!![/mod voice]

Yes that is correct.

Flaming and shit will not be tolerated in any forum except the "Conversation" forum.

 

[May1010]

Yes that is correct.

Flaming and shit will not be tolerated in any forum except the "Conversation" forum.

He started it.