Originally Posted by
rOOster14
Hey everybody,
I am looking for some help to develop a decent weight training regiment.
I am looking for an organized circuit style weight training plan to compliment my cycling with a focus on total body strength.
My biggest lack of focus comes from not having a workout in mind when i go to the gym, i usually feel pretty aimless and simply try to develop an idea of what movments im going to do once im at the gym, so my goal is to have a workout developed before i walk into the weight room. With that said, i have been weight training for a year now 2 days per week and still maintain this lost frame of mind when i walk into the weight room. So whatever structured advice you folks might be able to offer i would certainly appreciate.
This was the routine I did last time I was into to lifting. I like to to the spot exercises (e.g. Bicep curls) on the same day the muscle got worked on the bigger movements. I do big movements first, then finish with the small stuff. Reps might from 6-20 depending on the weight. I like to lift fast and hard, I hate slow movements, I think they train slow muscles. I would do 12 to 20 sets and try to get in and out in about 40-50 minutes. I have better things to do than stand around a gym all day. Always amazed at the amount of time people spend standing around shooting the breeze, looking at other people, and staring at a weight instead of lifting it.
My lifting was designed to compliment my life and other activities/sports, not replace them.
Day1: Pushing Moves, and Triceps and Abs
Bench Press,
Incline Dumbell
Bench Flys (sometimes)
Tricep Extension (various movements)
Lateral Shoulder Raise (only specific shoulder movement)
Abs
Day 2: Pulling Movements, and Biceps and Back
T-Bar Row
Lat Pull down
Single Arm Cable Pull or Dumbell Row
Bent Over Dumbell Flys
Biceps (various movements)
Roman Chair (can be done on leg day)
Forearm work
Day 3: Legs
Squats
Machine Press (sometimes)
Leg Extensions
Hamstring Curl
Standing Calf Raises
Seated Calf Raises