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.
My first question would be, what do you want to get out of lifting? Do you want to gain some overall muscle mass\strength or do you want to just tone up the flab?
Originally Posted by
Stig O'Tracy
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
I do pretty much them same. Chest and triceps one day Back and Biceps one day then legs and shoulders one day.
Great results.
