posted on Aug, 11 2008 @ 06:07 PM
Alright, Nice info Scramjet
I would have to disagree, though, with the workout plan itself. Of course, everyone disagrees about everything when it comes to working out.
Anyways, unless your a bodybuilder, you don't need to train like one. A split like you described isn't quite as isolative as other plans I've
seen, but he needs to train for functionality. I'm sure the op wants a body like an athlete, so he should train like one. Don't isolate muscle
groups into invidual exercises, ex. Bicep Curls, Tricep Extensions, Leg Curls. They aren't practical or functional. You'll never do one bicep curl
in real life(by bicep curl i mean, isolating the bicep to support the whole load without engaging the traps or back), so why train a movement that
you'll never do?
Instead I would do either a full-body workout for 3 days or a Push/Pull Split for 4 days. The push/Pull is much like the workout described in the
post before me except legs aren't isolated in one day. Focus on all of your exercises being compound movements. Switch up your exercises with
unilateral one day and bilateral another day. Mix it up.....
The Push/Pull Split.
On Push days, you'll do the following types of exercies.
You'll pick one exercise for each type of movement.....
1---Explosive Movement- Clean Pull, Powder Clean, Squat Jumps. 4 sets of 5 reps. 90 sec rest.
2---Knee Dominate Movement--Squat, Front Squat, Lunges, ect. 4 sets of 8-10
4---Horizontal Push--push up, Bench press variations, ect. 4 sets of 8-10
3---Vertical Push--Push Press, Military Press, Vertical Push-up 4 sets of 8-10
5---Twisting Movement--Woodchop, Reverse Woodchop, Russian Twist. 4 sets of 10
6--Bridge(core). Lots of different variations of these core exercises. 4 sets of 30 second or more.
On pull days you'll do these....
1----Explosive Excercise--Same as above
2----Hip Dominate Exercise--Romanian Deadlift, Good Mornings, Back Ext. 4 sets of 8-10 reps
3---Horizontal Pull---Inverted Row, Standing one arm Row, face pull 4 sets of 8-10 reps
4---Vertical Pull---Pullups, Lat pulldowns. 4 sets of 8-10 reps
5---Twisting Movement----Same as above!
6---Bridge--Same as above!
Hope that helps. Remember to eat a lot and get plenty of rest!