Quote (WDZepplin @ Oct 5 2010 01:28pm)
Would you be able to help me with this ?
I want to build 4 new workout plans all of them have a different objective
The workout needs to work 8 different muscles
The workout cannot target 2x the quads
The work must last about 1h +/- 5 minutes
strength, hypertrophy (mass gain), endurance, power
Strength : uses compound lifts mostly to build strength --- barbel bench press, deadlift, squat, barbel shoulder press --- need an additional 4 exercises
Hypertrophy : uses compound lifts and general mass builder exercises to build mass : barbel bench press, deadlift, squat, chin up, pull down, dips -- need something for shoulders to build mass and1 more to cover more muscles
Endurance : using super-sets or tri-sets : I need much help with that one -- debating on whether to use compound lifts with an isolation exercise or simply use isolation exercises
Power : barbel bench press, deadlift, squat, clean, jerk --- need an additional 3 exercises
I am aware that I use the general lifts a lot such as barbel bench press, deadlift, squat because they're the most common (and perhaps most important) lifts in a workout. That's why I'm debating with the endurance one - use them or not.
Ok..although I do NOT recommend this whatsoever, I will humor you and.without asking further questions, here you go:
Strength - 5x5 training for all exercises - Bench Press, Straight Leg Deadlifts, Seated Military Press, Olympic bar curls, Skullcrushers, Squats, Laying Leg Raises, Standing Calf Raises.
Hypertrophy - Failure Training for all exercises - ATG Squats with behind the neck press at the top, Bench Press failure sets w/ bands, Standing straight bar front shoulder raises with a standing reverse grip skullcrusher at the top, DB Lunges combined with Curls with each rep, Deadlifts superset with Good mornings.
Endurance - Failure Training for all exercises - DB Bench Press superset w/ DB Flies, Lat Pulldowns superset w/ Cable Rows, DB Seated Arnold Presses superset with DB Lat Raises, Standing EZ bar curls superset w/ skullcrushers, Leg Press superset w/ Leg Extensions, Laying leg curls superset w/ donkey calf raises.
Power - - stick to 5x5 training or just go for the 1-2 rep max for 2 sets (pyramiding up the other 3 sets) - Bench Press (Pause bench), Clean and Jerk, Squat (ATG pause squat), Standing Olympic Bar CHEAT Curls (Go as heavy as possible, cheating allowed but maintain at least some proper form), Close-Grip Bench Press Smith Machine (a few more reps than usual here for blasting the triceps), Deadlift (heavy as possible, any style), Standing Push Presses (log if available, if not use olympic bar).
again I state this is NOT recommended!!!