Please comment on this workout routine
Do you guys think this workout leaves enough time for a Natural bodybuilder whoís 45 to recover fully. Ive read a lot of stuff about one body part per week this would hit a body part 3 times in two weeks. Its not a lot of sets but it does not include warm ups and each set listed would be flat out right to failure.
The workout routine would be like this
Monday Workout 1
Wednesday Workout 2
Friday Workout 1
Monday Workout 2
Wednesday Workout 1
Friday Workout 2
Machine press 2 sets 8-10 reps
Lateral raises 2 sets 8-10 reps
Dumbbell Shrugs 2 Sets 8-10Reps
Incline bench press 3 sets 8-10 Reps (Hammer machine type).
Machine Pec Deck Flyes 2 sets 8-10 Reps
Tricep pulldowns with v bar 2 sets 8-10 Reps
Tricep Pulldowns with Rope 1 set 8-10 Reps
Hanging leg raises 1set to failure
Leg Press 3 sets 8-15 Reps Lower backs not great so I cant squat
Leg Extension 2 sets 10-15 Reps
Leg Curls 2 Sets 1-15 Reps
Lat Pulldowns (Front) 2 sets 8-10 reps
Lat Pulldown (Back) 1 Sets 8-10 reps
Rowing 8-10 reps 2 Sets 8-10 Reps
Incline dumbbell curls 2 sets 8-10 Reps
Concentration Curls 1 Set 8-10 Reps
Please feel free to comment. Thanks
where are the squats and the deadlifts?
i've never been positive about this....but do "bodybuilders" care about strength...or just looks?
why are there hardly any free weights?
just read about the lower back....have you tried strengthening with a lot of core stuff like planks...walkouts..etc??? and lots of stretching :)
Iíve a bad back Wolf they would kill me I do recommend them but and I used to go heavy in them back in the 80s including front squats. I dead lifted around 500 Lbs once back then at 175 Lbs They are great mass builders but I wouldnít dare do them now.
you could probably still do single leg stuff....rdl's and split leg squats...
my chiro reccommends alot of core strengthening stuff to my dad...and he's got 20 years on you :)
Have you considered strengthening your back and then trying to do them eventually? That's your best plan of action IMO. I have a bad back too. A year ago if I had tried to do a single squat with 135lbs, I would have been in pain and limping the next day. I could go squat at least 350 today and not even think about it tomorrow.
Ross I Sometimes I do seated dumbbell presses Ive just changed to the hammer press that you stick free weights on each side Thereís a lot of fixed weight Dumbbells and EZ cul bars in my Gym and a lot of machines.
I have sciatica it can get nasty I twisted my back on holiday in Portugal a few years ago doing a crazy backward dive into the pool. Thatís what I get for showing off in my 40s:biglaugh:. Training now ok but I noticed a few times after doing heavy leg work Calf raises etc Then getting on the tread mill for a 10 min run at the end of my workout that my back nearly killed me and i had to stop.
I have tryed streching and hanging to decompress the spine helps some. Perhaps a big blonde to massage it would be good :biglaugh:
I might try to get back to them like you guys suggest Im just enjoying training again and afraid of injuring myself. Id never done leg presses until I resumed training six weeks ago I know they are not as good as squats but my legs are growing well with them at present I am pushing the weights up on them and am currently using 250 kg for 12 reps probably crap but I havenít trained for 20 years at first I could use nowhere near that.
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