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Thread: the new and improved (?) fitness thread

  1. #101
    Someone posts A LOT Deepinpoon's Avatar
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    Am I allowed to be in this thread if I don't lift for strength? Below is the workout I've been following. You focus hard on related body parts each day (e.g. back and biceps) while throwing in super light weight supersets for the opposite body parts (e.g. chest and triceps). The purpose of the superset is not to get a good workout on those body parts but rather to keep your heart rate up and your blood flowing. Using the exercises I was able to shed a solid 20 pounds overall in about 6 months time. This was also going from not working out at all so I can guarantee it was more than 20 pounds of fat shed since I gained a lot of muscle.

    Day 1

    Back Focused

    Exercise Sets Reps

    Medium-Grip Pulldown 5 20, 17, 14, 11, 8

    -superset with- Seated Lateral Raise 4 15

    Seated Straight Bar Cable Row 4 16, 14, 12, 10

    -superset with Push-up 3 15

    Supported Dumbbell Row 4 14, 12, 10

    Incline Dumbbell Press 3 15

    Cross-Bench Dumbbell Pullover 4 12

    -superset with Push-up Off Bench 3 15

    Back Extension 4 15-20

    Biceps Focused

    Exercise Sets Reps

    EZ-Bar Curl 3 20, 16, 12

    -superset with- Bench Dip 2 15

    Spider Curl 3 14, 12, 10

    -superset with Narrow Knuckle Push-up 2 15

    Reverse Cable Curl 3 15

    Pushdown 2 15

    EZ-Bar Curl 1 REST-PAUSE TO 35

    Day 2

    Chest-Focused

    Exercise Sets Reps

    Dip 4 TO FAILURE

    -superset with- Dip Bar Inverted Rows/TRX Row 3 15

    Incline Dumbbell Press 4 14, 12, 10, 8

    -superset with Supported Dumbbell Row 3 15

    Flat Bench Dumbbell Press 3 14, 12, 10

    -superset with Seated Lateral Raise 2 15

    Pec Deck 3 15

    -superset with Reverse Pec Deck 2 15

    Push-ups 1 REST-PAUSE TO 50

    Triceps-Focused

    Exercise Sets Reps

    Pushdown 3 20, 16, 12

    -superset with Cable Curl 2 15

    Lying Extension 3 14, 12, 10

    -superset with Drag Curl 2 15

    Dip Machine/Weighted Bench Dip 3 15

    -superset with Standing Dumbbell Curl 2 15

    Narrow Knuckle Push-up 1 REST-PAUSE TO 35

    Calves

    Exercise Sets Reps

    Seated Calf Raise 3 20, 15, 10

    Standing Calf Raise** 3 20, 15, 10

    Day 3

    Thighs

    Exercise Sets Reps

    Leg Extension 4 20, 17, 14, 11

    -superset with- Lying Leg Curl 3 15

    Lying Leg Curl 2 15

    -superset with Leg Extension 4 8-10

    Squat* 4 17, 14, 11, 8

    Stiff-Leg Deadlift 4 12

    Wide-Stance Leg Press 4 17, 14, 11, 8

    -superset with Abductor Machine 3 15

    Dumbbell Walking Lunge 1 TO FAILURE

    Shoulders-Focused

    Exercise Sets Reps

    Seated Lateral Raise 4 20, 16, 12, 8

    -superset with Flat-Bench Flye 3 15

    Bentover Lateral Raise 4 16, 14, 12, 10

    -superset with Push-up 3 15

    Wide-Grip Upright Row 3 14, 12, 10

    -superset with Barbell Curl 2 15

    Calves

    Seated Press 3 14, 12, 10

    Shrug 2 15

    Exercise Sets Reps

    Abs

    Seated Calf Raise 3 20, 15, 10

    Standing Calf Raise** 3 20, 15, 10

    Exercise Sets Reps

    Ab Wheel 3 TO FAILURE

    Document1.docxDocument1.docx
    Last edited by Deepinpoon; 4/14/2015 at 10:10 pm.
    Lets welcome the DUKE to the Baltimore Orioles

  2. #102
    Holy shit I rule! mustache's Avatar
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    i'm spacing out hard on that link for the 5 x 5 templates. anyone able to PROVIDE?



    edit:

    found that shit

    http://www.strstd.com/

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