My Workout Plan

w0cyru01 · 10-12-2006, 07:37 AM

Bent over rows?
Deadlift?
Squat?
Overhead Press?
Chin-ups?

Cycling to workout is not working out your legs.

Andrew · 10-28-2006, 08:02 AM

I do include the deadlift in my workout from time to time but I'm not a massive fan.

w0cyru01 · 10-28-2006, 08:42 AM

OK...if you're a rugby player I would imagine you need alot more lower body strength.

You want to gain size and strength here ya go.
Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

Basically:
Monday and Friday:
Squat
Bench
Dynamic Row

Wednesday:
Deadlift
Overhead press
Pullups

You should be able to add 5 lbs a week for the first few weeks to squat and bench. This program will give you the strength. To get the size you're going to have to eat.
Follow John Beardi's 7 habits of effective nutrition to start with.

Andrew · 11-04-2006, 07:49 AM

what are/what is a dynamic row????

w0cyru01 · 11-08-2006, 07:22 AM

Here's a video of dynamic rows in the very beginning.

YouTube - Dynamic Rows, Power Snatch, High Pulls

Andrew · 11-08-2006, 02:50 PM

RE: Supersets.

Next time the gym is quiet and I can get on a bench and the necessary machines at the same time I'm gonna put it to practice.

Andrew · 11-13-2006, 03:14 PM

Quote:

Originally Posted by w0cyru01

OK...if you're a rugby player I would imagine you need alot more lower body strength.

You want to gain size and strength here ya go.
Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

Basically:
Monday and Friday:
Squat
Bench
Dynamic Row

Wednesday:
Deadlift
Overhead press
Pullups

You should be able to add 5 lbs a week for the first few weeks to squat and bench. This program will give you the strength. To get the size you're going to have to eat.
Follow John Beardi's 7 habits of effective nutrition to start with.

i think i'll try those workouts, as my current ones are a bit repetitive and the weight gain has slowed off.

10-12-2006, 07:37 AM	#11
w0cyru01 Member Snake Champion! Join Date: Aug 2006 Posts: 93 Reputation points: 47 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan Bent over rows? Deadlift? Squat? Overhead Press? Chin-ups? Cycling to workout is not working out your legs.

10-28-2006, 08:02 AM	#12
Andrew Member Join Date: Oct 2006 Posts: 90 Reputation points: 35 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan I do include the deadlift in my workout from time to time but I'm not a massive fan.

10-28-2006, 08:42 AM	#13
w0cyru01 Member Snake Champion! Join Date: Aug 2006 Posts: 93 Reputation points: 47 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan OK...if you're a rugby player I would imagine you need alot more lower body strength. You want to gain size and strength here ya go. Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program Basically: Monday and Friday: Squat Bench Dynamic Row Wednesday: Deadlift Overhead press Pullups You should be able to add 5 lbs a week for the first few weeks to squat and bench. This program will give you the strength. To get the size you're going to have to eat. Follow John Beardi's 7 habits of effective nutrition to start with.

11-04-2006, 07:49 AM	#14
Andrew Member Join Date: Oct 2006 Posts: 90 Reputation points: 35 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan what are/what is a dynamic row????

11-08-2006, 07:22 AM	#15
w0cyru01 Member Snake Champion! Join Date: Aug 2006 Posts: 93 Reputation points: 47 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan Here's a video of dynamic rows in the very beginning. YouTube - Dynamic Rows, Power Snatch, High Pulls

11-08-2006, 02:50 PM	#16
Andrew Member Join Date: Oct 2006 Posts: 90 Reputation points: 35 No blog available. Qualifications Looking to Learn More I've Been to the Gym	Re: My Workout Plan RE: Supersets. Next time the gym is quiet and I can get on a bench and the necessary machines at the same time I'm gonna put it to practice.

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