my draft workout..... helps and ideas would be lovely

[nickphillipps]

ok whats ive done is worked out all my different exercises into upper body lower body and core, and arranged them in a way so i work out my upper body then my core and then my legs, havent worked out reps yet either.. so heres what i got so far


:arrow: Benchpress/ pushups
:arrow: sidebends
:arrow: the thing where you stick your feet on a chair and lift your body off the floor... works ya hamstrings
:arrow: then benchpull/rows
:arrow: hanging leg lifts
:arrow: calf raises
:arrow: handstand pressups/over head press
:arrow: dorsal raies
:arrow: squats
:arrow: pull ups
:arrow: l-sit/v-sit

then repeat twice more


hows that seem? any help would be grately appreciated.

[koltz]

I don't know since you didn't write them in a good order..................


Basicly what you should do:
X,y being a constant number.
Two different pullup \ row grips for X sets and Y reps
Two different dip \ pushup grips for also X sets , Y reps( by the way , one narrow and one wide grip , not one prontated and supinated narrows for example)
Two wide grip shoudler excersises for the side delts like HSPUs with wide flared elbows and grip for X , y

0.5x sets for max reps for your obliques ( side crunches ) for each side ,
X set of supermans \ lower back work

2X sets of a hamstring movement like a GH raise for 1.5Y reps
2X the same amount of reps for a quad movement
3X sets for calves , bent and streight legs

and basicly play with the reps and sets , frequency , intensity and all that according to what you need

[nickphillipps]

ok how does this sound

3x max pull up
3x 20 press ups
3x max hspu
3x max dips

3x 20 side crunches
3x 20 supermans
3x 10 hanging leg raises
3x 10 squats (with weights)
3x 100 single calf raises (foot leaving ground)
3x 10 ham raises


that anygood?
im trying to use exercises that i am most comfortable with

[koltz]

dips and pushups are the same muscles ivolved , why you used 6 sets for them but only 3 for back and shoulders?

[nickphillipps]

i thought that press ups done your pecs more and dips your shoulders..... il stick some bench pulls in there as well so...



3x max pull up
3x 20 press ups
3x max hspu
3x max dips
3x max bench pulls
3x 20 side crunches
3x 20 supermans
3x 10 hanging leg raises
3x 10 squats (with weights)
3x 100 single calf raises (foot leaving ground)
3x 10 ham raises

[koltz]

add in 3Xmax HSPU and your set

[nickphillipps]

will do...cheers for ya help