Well, looks like I finally made my move and decided to build a small home gym. I went to Dick's Sporting goods and found a decent cage with a lat pulley and a row pulley (which I am not to fond of but I know it will come in handy...) so anyway its pretty good...I will be able to bench and squat so I'm happy.
I'm posting this because I need advice on my routines, and weight training in general. I know there are a million sites that I could go too but I want you guys to help me out because there are actually some smart people here I trust.
So here is my routine for my first week. I am going to weight train 3 times a week. One question I have is: On my off days, should I do some type of aerobic training, or do some calisthenics like push ups and sit ups instead?
An old friend wrote a routine for me similar to this but I changed it for myself. He is a personal training and trained me for a good 2 years so I trust in his routines.
Date _____________
A1.Regular Squat:
A2.Barbell Lunge:
B1.Bench Press:
B2.Palm-in Chin:
C1.Knee Raises:
C2
pen
Date _____________
A1.Regular Squat:
A2.Dunbell Calf Raise:
B1.Bench Press:
B2.Palm-out Chin:
C1.Upright row:
C2pen
Date _____________
A1.Regular Squat:
A2.Barbell Lunge:
B1.Bench Press:
B2.WDPalm-out Chin:
C1.Kickback:
C2pen
As You can See from the routine, my A workout is Squats, with the A2 workout complimenting it. The same if for the B workout as the Bench press with the B2 workout complimenting it. So the Days I am working out I am doing upper body and lower body in the same day. The Workouts will be done for 3 weeks or so then I will make variations on the main workout (instead of a regular squat, I will do dead-lifts, or wide squats). Therefor, I will have a cycle where the workouts are changing as well as the sets and reps.
I will probably do 5 sets of 4-6 reps for the A workouts, and 5 sets of the B workouts with 8-10 reps. The same for the C workouts.
Any suggestions? How do my rep ranges look? I am working on power lifting and then want to eventually do Olympic style lifting when I feel like it...
I'm posting this because I need advice on my routines, and weight training in general. I know there are a million sites that I could go too but I want you guys to help me out because there are actually some smart people here I trust.
So here is my routine for my first week. I am going to weight train 3 times a week. One question I have is: On my off days, should I do some type of aerobic training, or do some calisthenics like push ups and sit ups instead?
An old friend wrote a routine for me similar to this but I changed it for myself. He is a personal training and trained me for a good 2 years so I trust in his routines.
Date _____________
A1.Regular Squat:
A2.Barbell Lunge:
B1.Bench Press:
B2.Palm-in Chin:
C1.Knee Raises:
C2
penDate _____________
A1.Regular Squat:
A2.Dunbell Calf Raise:
B1.Bench Press:
B2.Palm-out Chin:
C1.Upright row:
C2
penDate _____________
A1.Regular Squat:
A2.Barbell Lunge:
B1.Bench Press:
B2.WDPalm-out Chin:
C1.Kickback:
C2
penAs You can See from the routine, my A workout is Squats, with the A2 workout complimenting it. The same if for the B workout as the Bench press with the B2 workout complimenting it. So the Days I am working out I am doing upper body and lower body in the same day. The Workouts will be done for 3 weeks or so then I will make variations on the main workout (instead of a regular squat, I will do dead-lifts, or wide squats). Therefor, I will have a cycle where the workouts are changing as well as the sets and reps.
I will probably do 5 sets of 4-6 reps for the A workouts, and 5 sets of the B workouts with 8-10 reps. The same for the C workouts.
Any suggestions? How do my rep ranges look? I am working on power lifting and then want to eventually do Olympic style lifting when I feel like it...
