My Workout Plan

[Andrew]

Currently what I plan to use for the next month

DAY ONE
Exercise - Sets - Reps per set

WARM UP 6 MINS : that has been scrapped though as I cycle to work and back 5 days a week now
Dumbell Press, Incline - 3 - 8
Fly Machine - 3 - 10
Narrow lat pull-down behind neck - 3 - 8
Iso Lever Row (to work back) - 3 - 10
Abdo Machine - 3 - 12
Dumbell Bicep curl - 3 - 10
Preacher Bicep Curl - 4 (2 sets each arm) - 8
Crunch sit-ups
COOL DOWN 10 MINS : same as warm up

Alternate day

WARM UP AS DAY ONE
Seated shoulder press (free weight) - 3 - 8
Deltoid press machine - 2 - 8
" " free weight - 1 - 10
Upright pulley row - 3 - 10
Abdo Machine - 3 - 12
Leg extension - 2 - 10
Standing calf raise - 2 - 10
Tricep Pushdown - 3 - 8
Tricep Extension, flat bench - 3 - 10
Tricep bench dips - 2 - 10
WARM UP AS DAY ONE

[rucknmaul]

umm.. overtraining man.

it needs total reworking, your better off creating a total new one.

but first, tell us your goal. "bodybuilding" "strength" and so on.

[Andrew]

Overworking? that's odd, as I was on a programme specially designed for me at the gym and all I have done is added 3 things to them both in total. I go to the gym 3, maybe 4 times a week.

Erm, well my goal I guess is strength, size and stuff like that really. I basically want to add about 2.5 - 3st of muscle to my 13st 7lbs frame. i'm wanting to make the step up from the backs to the forwards in rugby, as i played in the forwards all my youth career and have i'm better suited there.

Originally Posted by my profile

Goal Description:
I want to get fairly 'big', maybe add another 50lbs, but don't want to look 'freakishly' big or 'un-natural'. I basically want a big muscular tone and try to look fairly 'cut-up' at the same time too.

[motof]

Originally Posted by rucknmaul

umm.. overtraining man.

it needs total reworking, your better off creating a total new one.

but first, tell us your goal. "bodybuilding" "strength" and so on.

Which major parts do you see to be overtraining? And overtraining as in too many times per week or too many sets for a workout?

[rucknmaul]

well your workout should be kept to 45 min and thats it. (not including any cardio)
also if you want size or strength i would get rid of some of those isolation exercises and get some heavy compound movement.
i also play rugby, notice the username... i have played eightman and both centers.

but anywayz in general hitting the same muscle two days later is not nearly long enough. it takes you chest around 5 day to recover for example.

[Andrew]

I'm usually a Monday-Wed-Fri.

I might cut the leg stuff and one of the tri exercises.

[rucknmaul]

also, you can do supersets to cut down on gym time and increase effectiveness.

[gymBum]

Originally Posted by Andrew

I'm usually a Monday-Wed-Fri.

I might cut the leg stuff and one of the tri exercises.

Check out the importance of lower body workouts

Originally Posted by rucknmaul

also, you can do supersets to cut down on gym time and increase effectiveness.

Good call.

[Andrew]

Gymbum, I will still be working my legs. I cycle to work Mon-Fri (35 miles per week).

[motof]

Originally Posted by rucknmaul

well your workout should be kept to 45 min and thats it. (not including any cardio)
also if you want size or strength i would get rid of some of those isolation exercises and get some heavy compound movement.

Definitely agree.

Originally Posted by rucknmaul

but anywayz in general hitting the same muscle two days later is not nearly long enough. it takes you chest around 5 day to recover for example.

I agree with this too but there is something to be said for Arnold's beginning bodybuilding workout routine.

So I'm not sure where to go with this. I think that the longer recovery time may be more necessary as you get bigger and can hit the weights harder and rip yourself up more. More so than in the beginning. This is all i can think of