Quote (knoxri @ Nov 15 2009 01:59pm)
Jc if my current workout should be improved or if its neutral, w.e you think. (I'm buying a new weight set soon but atm i'm very limited with ym workouts.
Chest days
3 sets of 10 215 lbs
than 7 more sets of 5 of the same weight
5 sets of push ups, wide spread, close and mid range.
10 reps for each style
Arm days
Straight bar curls
95-100 lbs
3 sets of 10.. than the following 7 sets of 5.
reverse curls
75lbs 5 sets of 10 reps
wrist curls
5 sets of 10-15
hammer curls
45 lbs 5 sets of 10
Shoulders day
Military press
140lbs 5 sets of 10
front lateral raises
20 lbs 5 sets of 10 - same with the side lateral raises.
(I dont know my terms for this stuff.. so sorry about that)
An thats all i do for now.. My home weight set is pretty shitty atm. Use to use the schools weight room last year and just got back into lifting 2 months ago or so.
Just take this into consideration
If you goal is to go the route of bodybuilder - stop counting reps and go until failure. once you fail, reduce the weight and immediately rep out until failure again...so work up in weight about 3 sets, then back down for another 3 sets.
Secondly, if you want to gain just pure strength, do very few reps of very high weight and force as many reps as best as you can (requires spotter)
thirdly, if you want to be just overall physically fit, you are doing fine...but you need to change the set/rep/exercise scheme periodically to keep the muscles guessing. Don't maintain the same plan for more than 4-6 months without changing it up.
In addition, go to the bodybuilding.com site and look up other exercises to throw into the mix. I recommend trying out everything you can do with your equipment in order to get an idea of what agrees with your body and what doesn't.