« previous next »
Pages: [1] 2   Go Down

Author Topic: Passing along a workout routine I designed  (Read 4266 times)

0 Members and 1 Guest are viewing this topic.

Passing along a workout routine I designed
« on: March 31, 2019, 11:56:38 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
My lifelong friend revealed to me recently that he is battling drug and alcohol addiction. It had gotten so bad, that his fiance has decided to call off their wedding and flush a $15K deposit down the toilet (Guess I won't be a groomsman this year after-all, streak ends at 6 years). Anyway, I've been reaching out pretty frequently at this point. One of the things I have been helping him with, since he has completed his drug and alcohol counseling, is getting back into the gym. As many of you know, I love weight training, so I created a pretty thorough workout routine for him and even linked him to youtube videos to reference for purposes of good form. Since I spent a fair amount of time on this task I wanted to pass it along to the CB community in hope it could find someone else that finds the routine helpful.
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #1 on: March 31, 2019, 11:57:12 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
PUSH (Day 1)

Warm Up:
External Cable Rotations – 4 Sets/ 15 Reps
https://www.youtube.com/watch?v=LpNgc6Vx4iY

YTW – 2 Sets/ 10 Seconds
https://www.youtube.com/watch?v=8dR0jM2ldB0

Routine:
Flat Dumbbell Chest Press – 4 Sets/ 6 Reps
https://www.youtube.com/watch?v=jRUC6IVav30

Incline Chest Press – 4 Sets/ 15 Reps
https://www.youtube.com/watch?v=ig0NyNlSce4

Cable Fly Chest – 3 Sets/ 12 Reps
https://www.youtube.com/watch?v=6KObip9bSDM

Dumbbell Lateral Raise – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=FeJP4E4Z-PY

One Arm Arnold Press – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=LKG45_8M7zE

Dumbbell Bent-Over Lateral Raise – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=ttvfGg9d76c

Rope Cable Pushdown – 5 Sets/ 10 Reps
https://www.youtube.com/watch?v=vB5OHsJ3EME

Overhead Dumbbell Triceps Extension – 5 Sets/ 8 Reps
https://www.youtube.com/watch?v=YbX7Wd8jQ-Q
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #2 on: March 31, 2019, 11:58:12 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
PULL (Day 2)

Routine:
Lat Cable Pullover – 3 Sets/ 12 Reps
https://www.youtube.com/watch?v=AjCCGN2tU3Q

Rack Pulls – 4 Sets/ 6 Reps
https://www.youtube.com/watch?v=aAjN8zS7Idg

Dumbbell Bent-Over Row - 4 Sets/ 8 Reps
https://www.youtube.com/watch?v=6TSP1TRMUzs

Single Arm Lat Pulldowns - 4 Sets/ 10 Reps
https://www.youtube.com/watch?v=0BT533ueEdI

Seated Dumbbell Shrug - 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=WLKlzUFqwgM

Standing One Arm Cable Curl  - 2 Sets/ 12 Reps
https://www.youtube.com/watch?v=eB2ZkrvNzKE

EZ Bar Preacher Curl  - 2 Sets/ 12 Reps
https://www.youtube.com/watch?v=SCx2RmWT0G4

Single arm cable curls (With rope)  - 2 Sets/ 12 Reps
https://www.youtube.com/watch?v=5fApLG-I_9w
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #3 on: March 31, 2019, 11:58:39 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156

LEGS (Day 3)

Warm Up:
Stationary Bike – 5-10 Minutes

Routine:
Barbell Squat – 4 Sets/ 6 Reps
https://www.youtube.com/watch?v=1oed-UmAxFs

Seated Leg Press – 4 Sets/ 20 Reps
https://www.youtube.com/watch?v=IZxyjW7MPJQ

Seated Leg Curl – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=ELOCsoDSmrg

Hack Squats – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=0tn5K9NlCfo

Seated Calf Raises – 3 Sets/ 15 Reps
https://www.youtube.com/watch?v=xz7sqxaJ-Ck

Toe Raises – 3 Sets/ 15 Reps
https://www.youtube.com/watch?v=_X0G_17zZh0
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #4 on: March 31, 2019, 11:59:06 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156

PUSH (Day 4)

Warm Up:
External Cable Rotations – 4 Sets/ 15 Reps
https://www.youtube.com/watch?v=LpNgc6Vx4iY

YTW – 2 Sets/ 10 Seconds
https://www.youtube.com/watch?v=8dR0jM2ldB0

Routine:
Barbell Bench Press – 4 Sets/ 10 Reps
https://www.youtube.com/watch?v=rT7DgCr-3pg

High Cable Chest Fly – 3 Sets/ 12 Reps
https://www.youtube.com/watch?v=Iwe6AmxVf7o

Standing Straight-Bar Military – 4 Sets/ 6 Reps
https://www.youtube.com/watch?v=2yjwXTZQDDI

Reverse Pec Deck – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=qdYLu49hg1c

Dips – 4 Sets/ Failure
https://www.youtube.com/watch?v=wjUmnZH528Y

Single-Arm Reverse Pulldown – 2 Sets/ 12 Reps
https://www.youtube.com/watch?v=ebtopenAnQ4

Skull Crushers – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=d_KZxkY_0cM

Single-Arm Dumbbell Overhead Extension – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=jTQWYdWLvys

Dumbbell Seated Overhead Tricep Extension – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=YbX7Wd8jQ-Q&t=1s
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #5 on: March 31, 2019, 11:59:30 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156

PULL (Day 5)

Routine:
Seated Low Row – 3 Sets/ 12 Reps
https://www.youtube.com/watch?v=GZbfZ033f74

Smith Machine- Overhand-Grip Bent-Over Row – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=7PhvyukQ4Sw

Wide-Grip Pulldown – 4 Sets/ 10 Reps
https://www.youtube.com/watch?v=5gL2XgHghLY

Standing Barbell Shrug – 4 Sets/ 12 Reps
https://www.youtube.com/watch?v=NAqCVe2mwzM

21's Dumbbell Bicep Curls – 3 Sets/ 7, 7, 7 Reps
https://www.youtube.com/watch?v=35GQ5NoH3fs

Inside-Grip Bicep Curl With EZ Bar Curl – 3 Sets/ 10 Reps
https://www.youtube.com/watch?v=zG2xJ0Q5QtI

Reverse Curl Cable EZ Bar – 2 Sets/ 20 Reps
https://www.youtube.com/watch?v=zG2xJ0Q5QtI
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #6 on: April 01, 2019, 12:00:10 AM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156

LEGS (Day 6)

Warm Up:
Stationary Bike – 5-10 Minutes

Routine:
Box Squat – 5 Sets/ 5 Reps
https://www.youtube.com/watch?v=nBc_2Jyp3tM

One-Leg Press – 3 Sets/ 15 Reps
https://www.youtube.com/watch?v=xT5-HS6e9O4

Romanian Deadlift – 3 Sets/ 8 Reps
https://www.youtube.com/watch?v=JCXUYuzwNrM

Seated Calf Raises – 3 Sets/ 15 Reps
https://www.youtube.com/watch?v=xz7sqxaJ-Ck

Toe Raises – 3 Sets/ 15 Reps
https://www.youtube.com/watch?v=_X0G_17zZh0
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #7 on: April 01, 2019, 12:04:19 AM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
Definitely make sure you are getting adequate recovery time. Something like,

TRAIN
TRAIN
TRAIN
REST
REST
TRAIN
TRAIN
TRAIN
REST
REST
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #8 on: April 01, 2019, 12:19:19 AM »

Offline gouki88

  • NCE
  • Red Auerbach
  • *******************************
  • Posts: 31552
  • Tommy Points: 3141
  • 2019 & 2021 CS Historical Draft Champion
I'm currently recovering from a torn tricep, but when I'm back healthy again I'll definitely give this routine a shot!

TP to JSD
Logged
'23 Historical Draft: Orlando Magic.

PG: Terry Porter (90-91) / Steve Francis (00-01)
SG: Joe Dumars (92-93) / Jeff Hornacek (91-92) / Jerry Stackhouse (00-01)
SF: Brandon Roy (08-09) / Walter Davis (78-79)
PF: Terry Cummings (84-85) / Paul Millsap (15-16)
C: Chris Webber (00-01) / Ralph Sampson (83-84) / Andrew Bogut (09-10)
Re: Passing along a workout routine I designed
« Reply #9 on: April 01, 2019, 12:46:03 AM »

Offline mr. dee

  • Tiny Archibald
  • *******
  • Posts: 7831
  • Tommy Points: 597
This looks like a nice routine. I need to get a therapy first before I get back on training.
Logged
Re: Passing along a workout routine I designed
« Reply #10 on: April 01, 2019, 02:59:48 AM »

Offline kiwiceltic

  • Sam Hauser
  • Posts: 159
  • Tommy Points: 16
Very comprehensive routine.

Personally I like to mix it up a little more with body weight exercises, bands, HITT etc, but this routine will really help your mate get some much needed structure into their life.

Have you thought about splitting the push & pull sessions with legs? So you give the upper body a little time to recover between sessions.

Your 3 training days would look like this:

Day 1 Push
Day 2 Legs
Day 3 Pull
Logged
Re: Passing along a workout routine I designed
« Reply #11 on: April 01, 2019, 06:09:50 AM »

Offline Csfan1984

  • Don Nelson
  • ********
  • Posts: 8825
  • Tommy Points: 289
TP A lot of good exercises to do in there. I am starting a standard routine for next three weeks now so I can sub in some of these for a little change up.

 I have about three routines I cycle through for three weeks each. A crossfit, a standard, and a compound routine. I typically go 3 days on then 1 day rest. My 4th week before I go to the next routine cycle, I heal and do only light cardio which is one 40min to 90min day of either Boxing, biking, or yoga. Again its still 3 on of exercise and one day of rest even for the cardio week.
« Last Edit: April 01, 2019, 09:03:32 AM by Csfan1984 »
Logged
Re: Passing along a workout routine I designed
« Reply #12 on: April 01, 2019, 05:50:51 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
Quote from: gouki88 on April 01, 2019, 12:19:19 AM
I'm currently recovering from a torn tricep, but when I'm back healthy again I'll definitely give this routine a shot!

TP to JSD


That’s brutal... how’d you do that?
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #13 on: April 01, 2019, 05:53:53 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
Quote from: Csfan1984 on April 01, 2019, 06:09:50 AM
TP A lot of good exercises to do in there. I am starting a standard routine for next three weeks now so I can sub in some of these for a little change up.

 I have about three routines I cycle through for three weeks each. A crossfit, a standard, and a compound routine. I typically go 3 days on then 1 day rest. My 4th week before I go to the next routine cycle, I heal and do only light cardio which is one 40min to 90min day of either Boxing, biking, or yoga. Again its still 3 on of exercise and one day of rest even for the cardio week.


Yeah I’m sort of in the same boat, on the verge of overtraining. Sounds like a good system you have going there to really hit every muscle fiber and to stay in basketball shape, particularly with the HIIT.
Logged
The only color that matters is GREEN
Re: Passing along a workout routine I designed
« Reply #14 on: April 01, 2019, 05:54:22 PM »

Offline JSD

  • NCE
  • Frank Ramsey
  • ************
  • Posts: 12576
  • Tommy Points: 2156
Quote from: mr. dee on April 01, 2019, 12:46:03 AM
This looks like a nice routine. I need to get a therapy first before I get back on training.



Awesome to hear, hope you get something out of this
Logged
The only color that matters is GREEN
Pages: [1] 2   Go Up
« previous next »