Hey guys,
I created a workout plan for everyone if they are in need of one. This is the one I used before I got into my accident.. This workout did wonders for me because in case everyone didn't know.
Senior year I had a scholarship to Villanova to play football which I lost due to a shoulder injury. After that I really didnt touch a weight up until the beginning of last summer.
I followed this 8 week workout program I made and it brought me back into shape very quickly. All you need to do in incorporate some running and stretching into it.
If you have the option available I also suggest getting yoga x from p90x it is a very good stretch. I also suggest you use a recovery protein.
Note* This is a strength/power/and stamina workout
This workout will not help you loose weight just turn it into muscle which weighs more than fat.
Enjoy.

This is the first 4 weeks..I suggest doing 70% of your max if you are just starting out and work your way up to 80% eventually.


Monday and Thursday
Incline Bench Press 4 x 10
Bench Press 4 x 10 8 6 4
Decline Bench Press 4 x 8
Cable Crossover 3 x 8
Close Grip Bench Press 3 x 8
Tricep Extension (push up dumb bell over head) 4 x 10
Tricep Kick back 3 x 10
Tricep Push down (Rope) 3 x 10


Tuesday and Friday
Squats 4 X 10
Leg Press 3 x 10
Calf/Leg Curl 3 x 10
Calf Raises 3 x 15
Shoulder Side/Front raises 3 x 10
Shoulder Press(military) 3 x 10
Upright Row 3 x 12
Shrugs 3 x 15

Wednesday and Saturday
Deadlift 4 x 10
Bentover Row 3 x 12
Pull down 3 x 10
Dumbell Curl 4 x 10
Preacher/Seated Curl 4 x 10
Standing Barbell Curl 3 x 10
Hammer Curl 3 x 12
Wrist Curl 4 X 10

ABS(Monday, Wednesday, Friday)
Frog Kicks 2 X 25
Air bicycle 2 X 30
Scissors 2 X 60 secs
Leg Raises(Legs Curled) 2 X 25
Cable Crunch with weight 3 X 10
Decline Crunch 2 X 10
Oblique Side with weight 2 x 10 each side
Hanging Leg Raises(Legs Straight) 2 X 20


These are your next 4 weeks This will begin to tone and define muscles... And do some of your own ab exercises.
For abs you are looking at trying to do 250-350 reps sometimes more


Monday & Thursday (Chest & Triceps)

Incline Dumbbell Bench 3 x 10
Tricep Extension (Over Head) 3 x 10
Dumbbell Bench 3 x 10
Dips 3 x 15
Weighted Push up Row 3 x 10
Skull Crusher 3 x 10
Chest Jammer (Machine) 3 x 10
Bar Push Down 3 x 10


Tuesday & Friday (Legs & Shoulders)

Front Squat 3 x 10
Military Bar Press 3 x 10
Lunges 3 x 20 (10 each leg)
Clean/Press Combo 4 x 6
Machine Squat 3 x 10
Arnold Dumbbell Press 3 x 10
Leg Press 3 x 10
Bent Over Barbell Row 3 x 10

Wednesday & Saturday

Narrow Grip Barbell Curl – 6,8,10,12
Incline Dumbbell Curl – 6,8,10,12
Hammer Curl 4 x 10
Wide Grip Barbell Curl – 6,8,10,12
Standing Dumbbell Curl- 6,8,10,12
Preacher Curl 4 x 10
Cycle – 8 mins
Dead Lift 3 x 6
Wide Grip Chin Ups – 3 x 6 – 10 (max)
Machine Rows – 3 x 10-15


The key to this workout is to keep up with it don't stop.
You can take mid set breaks but don't skip anything.

Have fun hope it works for you like it did me.

Where r the weighted pullups?

This post was edited by DarkSiedge on May 25 2011 08:28am

those first 4 weeks you are doing way too many core power lifts and not letting your body recover
rest is just as important to muscle development as your lifting routine is

As said.
This workout worked for me
This is why I drank a recovery protein.
I also did a lot of stretching.
This workout worked perfectly for me.

strength numbers before and after?

I didn't question the workouts ability to work for you, just saying doing 16 sets of bench 2 times a week mixed with tris and squating/dead lifting back to back days is over training

Before/After based on doing 1 rep

Bench= 175/230
Clean= 125/195
Squat= 225/315
Deadlift= 225/295

Weight Before: 165
Weight after 4 weeks: 180
Weight after all 8 weeks: 192.4

Weight after Cutting phase which I did not include 177.6

Ill see if I can find some pictures

This post was edited by iThomas on May 25 2011 10:38am

so in the 8 weeks all you did was 4 sets of 6 of a clean press combo and you gained 70 pounds on your clean?

and you gained 3 and a half pounds a week for 8 weeks?

sorry that just does not add up

was your "recovery protein" from a needle?

also you have to factor in that if you have already reached those numbers before you got hurt that it is a lot easier to get to them again because of muscle memory than it is to set new pr's

weight calculator

You should consume about 4,061 calories a day to reach your goal weight of 193 lbs by August 31, 2011. And that is gaining 2 pounds a week
That is over a month longer than the time it said it took you to put on that amount of weight
so you would have had to eat prolly 5k+ calories a day every single day for 8 weeks to hit that number

IT worked for me and yes that is what I gained.
But another side factor is I used to bench and clean and everything a lot more than all of this.
I just lost the strength during that off period when I hurt my shoulder.
Also, lifting is about a mindset/technique not always strength.

If you would like to criticize my workout go ahead but this is what worked for me. Have fun if you try it you try if you don't I really don't care.
I am posting my workout out there for those who might of been in this same position.

Also I took in a lot more than 4000 calories a day. We had to record a weeks eating habits for my research lab for biochemistry.
Yes, that's college.

So yes criticize it all you want but I don't need ignorant responses to this line.

IT WORKED FOR ME

That's what matters.

Other people can try it and it may or may not work for them. But you will gain something from this workout maybe not those numbers but it will be something.

This post was edited by iThomas on May 25 2011 11:12am

post your diet then I am curious

and yea I know what college is, I am actually going into my last seaon of DIAA football (yea the same level as Nova) I didn't blame a shoulder injury for the reason I didn't stay with it

before/after and after pictures