workout 1
Your workout will be set up around main lifts and having other lifts formed around these. You will lift 4 times a week and have a day off after two, so it will be set up as follows. 2 on, 1 off and then 2 on. Your intensity will change however. On Monday and Tuesday you will hit the core exercises hard and then when you hit them again for a second time you will hit them a little lighter (the 2 steps forward and 1 step back powerlifter mentality). The main lifts are in BOLD.
MONDAY:
Bench press 3x10
Incline 4x3
Barbell curl 3x10
Shrugs 3x10
Lat Pulldown 3x10
Close-grip bench 3x5
Dumbbell rows 3x10
T-bar rows 3x5
3-way dumbbell raises 3x10
Wrist curls 3x10
This would be the heavy day for bench and the light day for incline. The bench should start off with a weight you can handle for 10 good reps(but you should feel like you can get more). The second set should be harder after you add more weight and the last set add even more weight and fail at ten. The key is to add weight ever time. The Incline is the same but on this day you do not want to go to total failure. Switch it up on Thursday so that on incline you will fail on your last set and bench should be done with lighter weights. All the exercises are the same on Thursday.
TUESDAY:
Squat 5x3
Power Clean 4x3
Snatch 3x5
Ground Base Jammer 3x5
Stiff Legged deadlifts 3x5
Leg extensions 3x10
Leg curl 3x10
Calf Raises 3x10
4-way neck 4x15
On this day and Friday you will perform the core lifts, however, on Friday you will want to substitute squats with box squats and power clean with hang clean. The squats should be your really heavy core lift on Tuesday and on Friday your box squats should be about 60% of your max moving up to 80% by the last set. The rest of the lifts are the same.
or
Chest: (Workout A)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Incline Barbell Press: 2-3 Working Sets 5-10 reps each
Incline Dumbbell Fly's: 3 Sets 10-12 reps each
Wide Grip Chest Press (Hammer Strength or Equivalent): 2-3 Sets 8-12 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.
Chest: (Workout B)
*Begin Each Workout with 3-4 sets of push-ups or light machine bench press 15-20 reps each
Pec-Dek Fly's super set w/Machine Bench: 3 Sets 10-12 reps each on both exercises
Incline Dumbbell Press: 3 Sets 8-12 reps each
Flat Barbell Bench Press: 3 Sets 6-12 reps each
*End every other workout with 1 triple drop set of the exercise of your choice.
Back: (Workout A)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip Pull-Ups or Lat Pull Downs: 4 Sets 10-15 reps each
T-Bar rows: 3 Working Sets 8-10 reps each
Seated Cable Rows: 3 Sets 8-10 reps each
Rack Dead Lifts: 3 Working Sets 5-10 reps each
End every other workout with 1 triple drop set of the exercise of your choice.
Back: (Workout B)
*Begin each Workout with 2 light weight sets of Lat pull Downs, 20 reps each
Wide Grip T-Bar (neutral bar) Pull Downs: 4 Sets 10-15 reps each
Reverse Grip Barbell Rows: 3 Working Sets 8-10 reps each
Wide Grip Seated Cable Rows: 3 Sets 8-10 reps each
Close Grip Pull Downs super set w/Dumbbell Pullovers: 3 Sets 8-12 reps each on both exercises
End every other workout with 1 triple drop set of the exercise of your choice.
Legs: (Workout A)
*Begin every workout with 3 sets of high rep single leg, leg extensions, 20 reps each leg per set
Squats: 3 Working Sets 6-12 reps each
Hack Squats: 3 Sets 10-15 reps each
Walking Lunges: 3 Sets each set consist of 10-15 reps per leg
Standing Leg Curls: 2 Sets 12-15 reps
*Every other workout, superset two of the exercises.
Standing Calf Raise: 2 Sets 15 reps each
Donkey Calf Raise: 2 Sets 15 reps each
Legs: (Workout B)
*Begin every workout with 3 sets of high rep single leg, leg extensions, 20 reps each leg per set
Front Squats: 3 Working Sets 6-12 reps each
Leg Press: 3 Working Sets 10-15 reps each
Staggered Squats: 3 Sets 10 reps w/each leg
Unilateral Lying Leg Curls: 2 Sets 10-12 reps each leg
*Every other workout, superset two of the exercises.
Donkey Calf Raise: 2 Sets 15 reps each
Standing Single Leg Calf Raise: 2 Sets 12-15 reps each
Shoulders & Traps: (Workout A)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps each
Dumbbell Military Press: 3 Working Sets 6-12 reps each
Standing Lateral Raise: 3 Sets 8-12 reps each
Bent-Over Single Alternating Lateral Raise: 3 Sets each set consist of 8-10 reps with each arm
Close Grip Upright Rows: 2 Sets 10-12 reps
Barbell Shrugs: 2 Working Sets 10-15 reps each
*Every other workout, start with Traps
Shoulders & Traps: (Workout B)
*Begin Each Workout with 2 Sets of high rep DB lateral Raise or machine equivalent, 20 reps e
Best answer:
Workout 1: Get stronger, don't care what you look like
Workout 2: Look better
I love workout 1. I hate workout 2. Your call.
Know better? Leave your own answer in the comments!
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Accesorized "Grand Stand" Storage / Weight Rack, Model 5563-100Full height 15" wide Oak laminate door with lock and self-closing Euro-hinges. Laminate cupboard with (5) adjustable laminate shelves. 3" high wire basket at top of rack holds miscellaneous supply items. Durable black laminate finish with Oak laminate door and drawer fronts. Almond coated pegboard with (11) safety hooks for Hugger® Weights Hooks for (20) Dumbbells. 3 Sets of hooks for optional Weight Bars. Built-in dispenser
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The Perfect Wall Bike Rack For People On The Move
Article by Shayne Black
One type of moveable and generally inexpensive bike storage device is the floor bike stand. This stand may work well for parking bikes in the short term, especially those that don't have kick stands. But avid cyclists know how important it is to store their bicycles up off the ground as it saves unnecessary wear and tear on tires and seals, particularly in climates where there are extreme changes in seasonal temperatures.It makes sense also for your prized possession to be stored indoors rather than outdoors (even if under shelter) as this will prevent rust from exposure to the elements and, together with regular checks and maintenance, will ensure your bike's ongoing smooth mechanical operation for years to come. Therefore, taking care of your investment is as easy as placing your bike on a wall rack inside your home or garage. Or is it? These types of bike racks are generally well priced and easy to install but most are designed to be attached to a wall. If you live in rented premises you may be reluctant (or not permitted) to fix a permanent structure to the wall and then have to remove it when you vacate, risking damage to both the wall and the rack.
Fortunately there are alternatives available on the market, such as gravity stands. Gravity stands or gravity racks are designed to simply lean against the wall and leave gravity to do the rest. Generally they are constructed of heavy duty steel tube with a powder coated finish and the arms are fully adjustable and designed to hold two bicycles up off the floor in the horizontal position. Strong and durable, these stands are suitable for all types of bike frames and some have sufficient weight capacity for the heaviest of bicycles. Rubber caps cover the three contact points which protect the wall and the floor from dirt and scuff marks.
Another type of moveable rack is a vertical door mount. Unique in its design, this small and robust rack is perfect for use in any room of your home or the office. It conveniently slides over the top of a standard sized door, allowing you to hang your bicycle up out of harm's way. It comes with an optional bottom wheel plate to prevent the door from tire scuffs and dirt. Being portable, this bike rack is a perfect solution for those living in an apartment or in student accommodation, or simply for people on the move.
Orignal From: which of theese ruitines is better and will get better results?
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