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Trainings a subjective issue, there's so many different ways to train, heavy, light, high reps, low reps etc and to be honest i think they all have some impact on your training, i think your body adapts to any training method you do so when you feel that your workouts stopped being productive i'd suggest changing it, so instead of saying this is the way to train we've decided to put on different workouts and training methods that myself , customers and work colleges have used or are still using that way you can choose from a different variety of workouts and find what works best for you, if you're reading this and want to put forward your workout and training methods then drop me an e-mail and i'll put it on the site for everyone to check out.
If you want some more example workouts then click on the links, top left.
My Workout (Gary Thornton) at the minute
I train three times a week (mon,wed,fri) and each bodypart gets trained once every 9-10 days which gives me more recovery time, the workout last approx 40-60 minutes with around 20-30 minutes cardio at the end of the workout.
You can check out my diet plan on the nutrition page.
Workout Plan
| Monday |
Chest, Calves, Abs |
| Wednesday |
Back, Traps, Rear Delts, Claves, Abs |
| Friday |
Shoulders, Biceps, Triceps, Calves, Abs |
| Monday |
Legs |
| Wednesday |
Chest, Calves, Abs |
| Friday |
Back, Traps, Rear Delts, Calves, Abs |
| Monday |
Shoulders, Biceps, Triceps, Calves, Abs |
| Wednesday |
Legs |
| Friday |
Chest, Calves, Abs |
| Monday |
Back, Traps, Rear Delts, Calves, Abs |
| Wednesday |
Shoulders, Biceps, Triceps, Calves, Abs |
| Friday |
Legs |
| Monday |
Chest etc just keep repeating the above schedule. |
My workouts change pretty much every week in terms of sets, reps and exercises, one workout could be high reps and then the next could be low reps, below are some samples of some recent workouts.
Back, Traps, Rear Delts, Calves,
5-10 minutes warming up and stretching.
| Straight Arm Pulldown |
3 x 15, 12, 10 |
| Superset with |
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| Seated Hammer Rows |
3 x 15, 12, 10 |
| Lat Pulldowns (to front) |
3 x 12, 10, 8 |
| T-Bar Rows |
3 x 12, 10, 8 |
| Deadlifts |
4 x 10, 10, 8, 6 |
| Rear Delt Machine |
2 x 12, 10 |
| Superset with |
|
| Shrugs |
2 x 12, 10 |
| Hyperextension |
2 x 15, 15 |
| Standing Calve Raises |
3 x 15, 15, 8 |
| CrossTrainer |
20 minutes (5mins steady, 10 mins intense, 5 mins steady) |
Shoulders, Biceps, Triceps, Calves, Abs
5-10 minutes warming up and stretching
| Lateral Raises |
4 x 15, 12, 10, 8 |
| Seated Shoulder Press (machine) |
4 x 15, 12, 10, 8 |
| |
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| Seated Dumbell Curls |
2 x 10, 8 |
| Lying E-Z Bar Extension |
2 x 10, 8 |
| Preacher Curl (machine) |
2 x 10, 8 |
| Tricep Pushdown |
2 x 10, 8 |
| Standing Cable Curl |
2 x 10, 8 |
| Overhead Dumbell Extension (single) |
2 x 10, 8 |
| Seated Calve Raises |
3 x 10, 8, 6 |
| Crunches |
1-2 x 25 (holding each rep in contracted position for 6 seconds) |
| Leg Raises |
1-2 x 25 |
| Cross Trainer |
20 mins ( 5 mins steady, 10 mins intense, 5 mins steady) |
Legs (Quads & Hamsrings)
5-10 minutes warming up and stretching
| Seated Leg Curl |
4 x 20, 15, 12, 12 |
| Superset |
|
| Leg Extension |
4 x 20, 15, 12, 12 |
| Stiff Leg Deadlift |
3 x 12, 10, 8 |
| Leg Press |
4 x 15, 12, 10, 10 |
| Lying Leg Curls |
3 x 12, 10, 8 |
| Smith Machine Squats |
4 x 15, 12, 10, 10 |
5-10 minutes stretching
Chest, Calves, Abs
5-10 minutes warming up and stretching
| Decline Press |
4 x 12, 10, 8, 6 |
| Cable Crossover |
2 x 15, 15 |
| Incline Press (Smith Machine) |
3 x 12, 10, 8 |
| Flat D/Bell Flyes |
2 x 12, 12 |
| Standing Calve Raises |
2 x 15, 15 |
| Seated Calve Raises |
2 x 12, 10 |
| Lying Crunches |
1 x 25 (holdin each rep in contracted position for 6 secs) |
| Leg Raises |
1 x 25 |
| Cross Trainer |
20 Mins
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1st June 2010
Trying a different training format from the above schedule, still training 3 days a week but extending the recovery period a bit more, us old uns need a bit more recovery time, having said that i think a lot of people would benefit from some extra recovery time, any way see below my new workout schedule, will let ya know how i get on.
Workout Plan
| Monday |
Chest, Abs, Calves |
Wednesday
|
Back, Traps Rear Delts |
| Friday |
Shoulders, Abs, Calves |
| Monday |
Biceps, Triceps, Abs, Calves |
| Wednesday |
Legs (Quads, Hamstrings) |
| Friday |
Chest, Abs, Calves |
Following Monday its Back, Wednesday Shoulders etc, and just keep following that format, which means each bodypart gets trained every 12 days.
25th June 2010 Just to let ya know that the new workout regime is only 3 weeks in (see above 1st June) and already i'm a bit stronger and look a lot fuller in my muscles and i've put 4lb on. One of our customers is trying this routine so i'll let ya know how he gets on, so far so good!! |
