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Yet another rate my workout thread

  • 05-08-2008 8:50am
    #1
    sunnyseasider
    Closed Accounts Posts: 9 ✭


    Hello there,

    Long time lurker..... just looking for opinions on my workout. I'm 5'10 weight 82kg, bf% around 13%. Had about a four month lay off and want to do the following workout for the next three months to get back into it.Main aims is to increase strength and power but first few weeks just want to get used to weights again, its a program i was given for rugby as an intro to weights :

    Workout A
    1a Dumbell Fly
    1b Prone Dumbell Fly
    2a Seated Shoulder Press
    2b Upright Row
    3a Seated Bicep Curls
    3b Tricep Dips
    4 Back Squats
    5 Single Leg Press
    6 Ab Session

    Workout B
    1a Incline Dumbell Press
    1b Decline Dumbell Press
    2a Chin Ups
    2b Seated Row
    4 Deadlift
    5 Calf Raises

    Workout C
    1 Flat Bench
    2 Curl & Press
    3 Lunges
    4 Lat Pull Down
    5 Single Arm Row
    6 Step Ups


    Ab Session
    Ab Curls - legs flat 2 x 30
    Ab Curls - legs raised 2 x 30
    Reverse Curl 2 x 20
    Supermans 2 x 15
    Front Plank
    Side Plank

    Do Ab session twice a week
    Weeks 1-3 Do 3 x 12 sets
    Weeks 4-6 Do 4 x 8 sets
    Weeks 7-9 Do 5 x 6 sets

    cheers


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