Help Please... training progam

[ELson]

Can anyone help me plan a full body workout( except legs) within 4 days.. divide equally between 4 days.. ThankS ;D

[Toycar]

4 days is more than enough even if you train legs. Dont be those wuss who have nice upper body but wussy legs.

[lawrence21]

dun like that lah, maybe he have monster legs already leh? he asked for help politely liao right? ;D

[ELson]

Toycar said:

4 days is more than enough even if you train legs. Dont be those wuss who have nice upper body but wussy legs.

Ya.. wuss or wadeva u called. Where have all the nice ppl gone man,,, hardcore, capntJ, ulitimate and greentea~
Help leh.. btw i really already got a giant leg.. thats why i excluded that.

[Toycar]

ELson said:

Ya.. wuss or wadeva u called. Where have all the nice ppl gone man,,, hardcore, capntJ, ulitimate and greentea~
Help leh.. btw i really already got a giant leg.. thats why i excluded that.

opps, sorry, i misunderstood. I thought you're like those wuss i see at the gym i frequent. But really, you should plan the workout and ask the forumners here for opinions.

[Greentea]

ELson said:

Ya.. wuss or wadeva u called. Where have all the nice ppl gone man,,, hardcore, capntJ, ulitimate and greentea~
Help leh.. btw i really already got a giant leg.. thats why i excluded that.

Here it's goes :
2 sets of Flat barbell/dumbbell press 2 sets of bent-over-barbell row
2 sets of shoulder press
1 sets of upright row
1 sets of weighted/bodyweight pullup

This program is apply for Monday Wed Thurs and friday .
Rep range between 6-12 reps . Try and error for best result . Take Satursday and sunday off . Focus on lowering part of the weight .
I can understand that , i do my leg for sport purposes
Rest 30-60sec between execrises or sets , no more but can be less than the time given , if you have the energy to hit it hard .
that's about it

[Greentea]

Anyway , you have giant leg ? meaning that you are a endomorph ? Maybe you can try losing fat to lose the fat in your quad .

[ELson]

Greentea said:

Here it's goes :
2 sets of Flat barbell/dumbbell press 2 sets of bent-over-barbell row
2 sets of shoulder press
1 sets of upright row
1 sets of weighted/bodyweight pullup

This program is apply for Monday Wed Thurs and friday .
Rep range between 6-12 reps . Try and error for best result . Take Satursday and sunday off . Focus on lowering part of the weight .
I can understand that , i do my leg for sport purposes
Rest 30-60sec between execrises or sets , no more but can be less than the time given , if you have the energy to hit it hard .
that's about it

Oooo... icic.. The exercise u planeed will througly affects the arms and chest right. That will be enough? i see people do loads of different patterns to train a part of their body..

I'm currently doing cardio now, will cardio , in anyway, affects the weight lifting?

[ultimate]

ELson said:

Ya.. wuss or wadeva u called. Where have all the nice ppl gone man,,, hardcore, capntJ, ulitimate and greentea~
Help leh.. btw i really already got a giant leg.. thats why i excluded that.

That's going to be easier, cos training legs is one of the hardest part: can be very painful.

However training legs heavily with like deadlift and squat have a metabolic effect on the body. It geared your body towards growth all over, not just the legs. So do the legs perhaps with just 1 exercise .

Try this:
Day 1:-
Bench Press 4 x 6-8
Wide grip Chin 4 x 6-8
Stiff Legged Dead lift 2 x 6-8
Barbell Curl 3 x 6-8
Crunches 3 x 20-25

Day 2:-
Shoulder Press 4 x 6-8
Dumbell side Lateral 3 x 6-8
Squat 2 x 6-8
Lying Tricep Ext with E-Z bar 3 x 6-8
Lying leg raise 3 x 10-15

Day 3 : Rest

Day 4: Repeat Day 1

Day 5: Repeat Day 2

Day 6: Rest

Day 7: Rest

You may want to do slow jogs 3 times a week for 20 mins each. Do stretching regularly is a good idea.

If everything goes well, you should have a pretty "bodybuilder" physique in 8 weeks. ;D

[Univarse9]

I'd rather replace the leg raises with leg presses. Also, isn't the leg raise an open-chain exercise?

[ultimate]

Univarse9 said:

I'd rather replace the leg raises with leg presses. Also, isn't the leg raise an open-chain exercise?

In my opinion. Those abd exercises (e.g. leg raise) I put at the back of the routine are not meant to too straining. Putting Leg press (this is a tough exercise) in may make the body recover too slowly to train 4 days a week.

[ultimate]

ELson said:

Oooo... icic.. The exercise u planeed will througly affects the arms and chest right. That will be enough? i see people do loads of different patterns to train a part of their body..

I'm currently doing cardio now, will cardio , in anyway, affects the weight lifting?

Dun do too many patterns. Just do the big exercises and go home. ;D

[ELson]

ultimate said:

That's going to be easier, cos training legs is one of the hardest part: can be very painful.

However training legs heavily with like deadlift and squat have a metabolic effect on the body. It geared your body towards growth all over, not just the legs. So do the legs perhaps with just 1 exercise .

Try this:
Day 1:-
Bench Press 4 x 6-8
Wide grip Chin 4 x 6-8
Stiff Legged Dead lift 2 x 6-8
Barbell Curl 3 x 6-8
Crunches 3 x 20-25

Day 2:-
Shoulder Press 4 x 6-8
Dumbell side Lateral 3 x 6-8
Squat 2 x 6-8
Lying Tricep Ext with E-Z bar 3 x 6-8
Lying leg raise 3 x 10-15

Day 3 : Rest

Day 4: Repeat Day 1

Day 5: Repeat Day 2

Day 6: Rest

Day 7: Rest

You may want to do slow jogs 3 times a week for 20 mins each. Do stretching regularly is a good idea.

If everything goes well, you should have a pretty "bodybuilder" physique in 8 weeks. ;D

Oooo... thanks ultimate.. i'll try your planning. And eight weeks later i'll tell u guys the results ;D Can i ask how to perform some of the workout there? Some is too complicated. Like the dead lift and stuffs.

Btw, your whey protein is great! ;D

[ultimate]

ELson said:

Oooo... thanks ultimate.. i'll try your planning. And eight weeks later i'll tell u guys the results ;D Can i ask how to perform some of the workout there? Some is too complicated. Like the dead lift and stuffs.

Btw, your whey protein is great! ;D

Just avoid over training, get enough sleep, eat well. I have not seen anyone who cannot gain muscle.

[hermanchauw]

ELson said:

Can anyone help me plan a full body workout( except legs) within 4 days.. divide equally between 4 days.. ThankS ;D

From a gymnast's point of view:
-One upper body pushing exercise: dips, push ups, handstand push ups,
-And one upper body pulling exercise: body rows, pull ups.
That's enough.