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NCfitnessgirl
05-31-2006, 11:48 AM
Workout 1 - Monday

Full Squat 5x5
SL Deadlifts 5x5
Bench Press 5x5
Lat Pulldown 5x5
BB Row 5x5



Workout 2 - Wednesday

Split Squats 3x8
Step Ups 3x8
Front Lateral Raises 2x8
Side Lateral Raises 2x8
Incline Crunches 2x8



Workout 3 - Friday

Front or Full Squats 5x5
Conventional DL 5x5
Incline Press 5x5
Military Press 5x5
Cable Pullovers 5x5




Should I do 10x2 on Workout 2?

strongchick
05-31-2006, 12:41 PM
What's your goal?

I couldn't do split squats or step ups at 8x3, personally. Or most of those exercises....did you mean 3x8?

NCfitnessgirl
05-31-2006, 12:48 PM
Originally posted by strongchick@May 31 2006, 08:41 AM
What's your goal?

I couldn't do split squats or step ups at 8x3, personally. Or most of those exercises....did you mean 3x8?
My goal is fat loss. I want 2 heavy days (workouts 1 & 3) and 1 light day. I might not be typing it correctly, but I meant 8 reps x 3 sets.

ashleyk
05-31-2006, 01:01 PM
I dont really know the answer you're looking for but I like the exercises you selected. ;)

strongchick
05-31-2006, 01:48 PM
Originally posted by NCfitnessgirl+May 31 2006, 08:48 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (NCfitnessgirl @ May 31 2006, 08:48 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-strongchick@May 31 2006, 08:41 AM
What&#39;s your goal?

I couldn&#39;t do split squats or step ups at 8x3, personally. Or most of those exercises....did you mean 3x8?
My goal is fat loss. I want 2 heavy days (workouts 1 & 3) and 1 light day. I might not be typing it correctly, but I meant 8 reps x 3 sets. [/b][/quote]
Yes, that would be 3x8, which makes much more sense.


Why did you choose those exercises for each day? Seems a little unbalanced per day to me, but someone else may be better to comment on that. I don&#39;t see a lot of pull for the upper body.

PowerManDL
05-31-2006, 04:15 PM
What is it with you broads and this obsession with doing way too damn much volume?

Christine_99
05-31-2006, 04:26 PM
:lol:

We want to get hyooooje and ripted&#33;&#33;&#33;&#33; :p

NCfitnessgirl
05-31-2006, 04:41 PM
Originally posted by PowerManDL@May 31 2006, 12:15 PM
What is it with you broads and this obsession with doing way too damn much volume?
I wanted to cover each muscle. :unsure: What should I take out?

NCfitnessgirl
05-31-2006, 04:41 PM
Originally posted by Christine_99@May 31 2006, 12:26 PM
:lol:

We want to get hyooooje and ripted&#33;&#33;&#33;&#33; :p
Yes we do&#33; :cool:

PowerManDL
05-31-2006, 05:25 PM
Originally posted by NCfitnessgirl@May 31 2006, 07:48 AM
Workout 1 - Monday

Full Squat 5x5
SL Deadlifts 5x5
Bench Press 5x5
Lat Pulldown 5x5
BB Row 5x5
Ok, here you&#39;re doing:

Lower Body - 50 reps
Upper Press - 25 reps
Upper Pull - 50 reps


Workout 2 - Wednesday

Split Squats 3x8
Step Ups 3x8
Front Lateral Raises 2x8
Side Lateral Raises 2x8
Incline Crunches 2x8

Lower Body - 48 reps
Upper Press - NA
Upper Pull - NA
Fluff - 48 reps


Workout 3 - Friday

Front or Full Squats 5x5
Conventional DL 5x5
Incline Press 5x5
Military Press 5x5
Cable Pullovers 5x5

Lower Body - 50 reps
Upper Press - 50 reps
Upper Pull - NA
Fluff - 25 reps

For a weekly total of

Lower Body - 148 reps
Upper Press - 75 reps
Upper Pull - 50 reps
Fluff - 73 reps

First thing that should stand out is the imbalance between pressing and pulling.

Second thing, you&#39;re doing a metric ass-ton of volume for the lower body, and about half that for each press/pull. 150 reps a week is a LOT considering the intensity zone.

NCfitnessgirl
05-31-2006, 05:31 PM
Thanks for breaking it down, PMDL. I never thought about it like that. Makes sense now.

Erik
05-31-2006, 05:56 PM
Originally posted by NCfitnessgirl@May 31 2006, 01:31 PM
Thanks for breaking it down, PMDL. I never thought about it like that. Makes sense now.
You never saw programs broken down like this over on O2?

NCfitnessgirl
05-31-2006, 06:30 PM
Originally posted by Thunder@May 31 2006, 01:56 PM
You never saw programs broken down like this over on O2?
No, I guess I never really paid attention. I&#39;ve been doing up upper/lower split forever, just changing the exercises, so I hadn&#39;t thought about it until now.