Go Back   Bodybuilding.net - Bodybuilding Forum > >


Please comment on this workout routine



Reply
 
Thread Tools Display Modes
  #1  
Old 06-15-2008, 11:04 AM
nigelnire's Avatar
nigelnire nigelnire is offline
Rank: New Member
 
Join Date: May 2008
Location: Northern Ireland
Posts: 24
Default Please comment on this workout routine

Do you guys think this workout leaves enough time for a Natural bodybuilder who’s 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

Week 1
Monday Workout 1
Wednesday Workout 2
Friday Workout 1

Week 2
Monday Workout 2
Wednesday Workout 1
Friday Workout 2

Workout 1
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

Workout 2
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
Reply With Quote
  #2  
Old 06-15-2008, 12:48 PM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,793
Send a message via MSN to _Wolf_
Default

where are the squats and the deadlifts?
Reply With Quote
  #3  
Old 06-15-2008, 01:21 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

i've never been positive about this....but do "bodybuilders" care about strength...or just looks?
Reply With Quote
  #4  
Old 06-15-2008, 01:21 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

why are there hardly any free weights?
Reply With Quote
  #5  
Old 06-15-2008, 01:25 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

just read about the lower back....have you tried strengthening with a lot of core stuff like planks...walkouts..etc??? and lots of stretching
Reply With Quote
  #6  
Old 06-15-2008, 01:31 PM
nigelnire's Avatar
nigelnire nigelnire is offline
Rank: New Member
 
Join Date: May 2008
Location: Northern Ireland
Posts: 24
Default

I’ve 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 wouldn’t dare do them now.
Reply With Quote
  #7  
Old 06-15-2008, 01:36 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

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
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Reply With Quote
  #8  
Old 06-15-2008, 01:37 PM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #9  
Old 06-15-2008, 01:45 PM
nigelnire's Avatar
nigelnire nigelnire is offline
Rank: New Member
 
Join Date: May 2008
Location: Northern Ireland
Posts: 24
Default

Ross I Sometimes I do seated dumbbell presses Ive just changed to the hammer press that you stick free weights on each side There’s 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. That’s what I get for showing off in my 40s. 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
Reply With Quote
  #10  
Old 06-15-2008, 02:01 PM
nigelnire's Avatar
nigelnire nigelnire is offline
Rank: New Member
 
Join Date: May 2008
Location: Northern Ireland
Posts: 24
Default

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 haven’t trained for 20 years at first I could use nowhere near that.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 12:40 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.