My work out plan

[grantsmith1985]

Well I thought I would post my work out plan so people can maybe take ideas from it etc.
Comment and critism is of course welcome.
Right pretty much every exercise I do I always do a real light warm up just to get the movement right etc etc.
I used to do set of 8 but I have just changed to doing sets of 10. I change between them about once every 2-3 months.

MONDAY Chest and biceps
Chest:

Bench Press - Bar Bell - 95kg x 10reps - 100kg x 10reps - 110kg x 10reps - 115kg x 10reps

Pec Fly - Dumbells - 30kg x 10reps - 30kg x 10reps - 32.5kg x 10reps - 32.5kg x 10reps

Wide Grip press - Machine - 100kg x 10reps - 110kg x 10reps - 120kg x 10reps - 130kg x 10reps

Standing cable flys - Cables - 20kg x 10reps - 23.5kg x 10reps - 20kg x 10reps - 20kg x 10reps

Biceps:

Standing curls - eazy bar - 33kg x 8reps - 38kg x 8reps - 41kg x 8 reps - 44kg x 10reps

Hammer curls - Dumbells - 20kg x 8 reps - 20kg x 8 reps - 17.5kg x 8 reps - 17.5kg x 8 reps

Inverted Curls - eazy bar - 25kg x 8 reps - 25kg x 8 reps - 25kg x 8 reps - 25kg x 8 reps

right it has taken me fooking ages just to right this bit out, start finnishing it when I am not still hungover lol

[Leo]

Well, first off... you are lifting some serios fucking weight there for high reps, thats very impressive weights/reps there..

Chest:

Your hitting the same part of the chest twice, twice. Pec fly and c flys are the same thing. Wide grip press machine? smith machine? if so.. thats a total of 80 reps on pretty much same part of the chest, which is way too much.

Biceps looks ok but again way too many reps! biceps a tinnny muscle, doesnt need much and is so easy to overtrain.

Just my opinions

[grantsmith1985]

I can see your point, although it will kinda make more sense once I have posted the whole thing up. I have only just started doing the cable flys a week ago, I was thinking of giving them up on that day.

[Leo]

Yeh might be worth say, one week pec dec then next week cable crossovers. them sort of exercises need light/comfertable weight with higher reps as they are for shaping not building

[grantsmith1985]

I do this plan 2 times a week, basically its chest and biceps monday and thursday, SHoulders and triceps tuesday and friday, Back and legs wednesday and a little mix on friday, friday is kinda a mix match between shoulders, triceps and back.

[Leo]

you do chest and biceps both twice a week? or once a week on diff days?

[grantsmith1985]

Do pretty much all of it twice a week, I will put it all up properly tomorrow.

[Leo]

thats way to much mate shittt! post some pics of yourself also

[grantsmith1985]

Been doing it for a month now, it is a new programme, working well though. Doesnt feel like too much at all, I am more then happy with my muscle development. Only thing is I have a 22% body fat, which is way to high, especially as the muscle development is there. I am working on that side though, BIG time lol.

[ninjauk]

TWICE A WEEK???? fooking hell mate, thats WAY to much, you are over exercising your muscles, trian each part once a week, your muscles grow during the recovery stage. you will see better gains if you cut back.
also whats your diet like?

[grantsmith1985]

I dont get benefits from doing it once a week. Seeing more gains and improved strength doing it this way,
My plan has been written between myself (qualified instructor), My Brother (Competing body builder) and his PT, I have been doing prep training for this for the last year.

[Leo]

I dont get benefits from doing it once a week. Seeing more gains and improved strength doing it this way,
My plan has been written between myself (qualified instructor), My Brother (Competing body builder) and his PT, I have been doing prep training for this for the last year.

Fair play to ya if its working good! like they say, dont fix what isnt broken.

[bullit]

grant i was gonna say the same that its way to much but if its working then hey

[jk47]

i think twice a week sounds ok, as long as you do the cardio side of things as well.

i mean some people go to the gym nearly every day/work out every day.

[grantsmith1985]

In winter I do a 20 minutes cycle/jog about 3-4 times a week, in Summer I jog outside, do 3.5 miles twice a week.

[gotamintvtr]

i thought if you can lift that sort of weight inb that many reps why not do less reps of more weight? thats what i would do anyway. that is some serious weight you are lifting though so fair play to you.

[grantsmith1985]

I change it, I change between doing lower weights with 10 reps, then moving up to higher weights but doing 8 reps, change once every 1-2 months.