Deleted member 6908
Looks, Charisma, Masculine Virtues
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As you know a new mutation of Covid-19 has meant the UK and in-particular London has been sent into a stringent form of lockdown and it leaves many of us unable to train properly, but that isn't stopping me from planning for what I will be doing once this whole mess clears up and gyms do reopen. Upon popular demand I have laid out my 6 week training program down-below. This is the program I used here and there when I was in my early to mid 20s and as many of you know and have seen, developed a respectable body
Upon popular demand I have decided to share it with those who are newbies, intermediates and advanced.
A few fundamental things:
1 rep max = maximum you can do for 1 repetition. It is important that you figure this out, try and estimate using some common sense. If you're a complete skinny newbie, then you'll know it's going to be pretty low.
Week 1 Monday Push Workout:
A push work-out is essentially any type of upper body exercise using weight resistance with your triceps acting as secondary ASSISTING muscle group you use as perform every repetition. So with shoulder-press you will be working the shoulders first and foremost and they will act as the primary muscle being used to push the weight, but your triceps will be in the background assisting the movement. While it is important to focus on however making sure the force comes from your shoulders. Same thing for dumbell chest-press or. Chest is the primary muscle group and you should focus on the mind-muscle connection in using it to push your weight, with triceps only acting in a supporting role. A lot make the mistake of pushing the weight with 80% of the effort coming from the triceps and they end-up getting really big tris and making little gains on their chest.
Week 1 Tuesday Pull Workout:
A pull-workout is the exact opposite to a push workout with your biceps acting as the secondary assisting muscle group to when you are training areas of your body which require use a pulling force. So seated-row where your primary muscle group will be your back with your biceps assisting.
Week 1 - Wednesday Leg Workout:
Week 1 Thursday Push Workout:
Week 1 Friday Pull Workout:
Week 1 Saturday Leg Workout:
Sunday Rest:
Will post week 2 in a week's time and will post the adjustable dumbbells that I've ordered from Amazon incase anyone is interested in building themselves a mini-gym at home somewhere in their shed or wherever. I am currently working with some dumbells going up to a pathetic weight and a standard size barbell with two 15, two 10 & two 5 plates. The dumbbells arrive 11th January sometime so will begin this from that date, but in-between now and then will be training parts of this program for the coming week ahead. Difficult obviously without cables and machines like at the gym, but you make of it what you will.
Upon popular demand I have decided to share it with those who are newbies, intermediates and advanced.
A few fundamental things:
1 rep max = maximum you can do for 1 repetition. It is important that you figure this out, try and estimate using some common sense. If you're a complete skinny newbie, then you'll know it's going to be pretty low.
Week 1 Monday Push Workout:
A push work-out is essentially any type of upper body exercise using weight resistance with your triceps acting as secondary ASSISTING muscle group you use as perform every repetition. So with shoulder-press you will be working the shoulders first and foremost and they will act as the primary muscle being used to push the weight, but your triceps will be in the background assisting the movement. While it is important to focus on however making sure the force comes from your shoulders. Same thing for dumbell chest-press or. Chest is the primary muscle group and you should focus on the mind-muscle connection in using it to push your weight, with triceps only acting in a supporting role. A lot make the mistake of pushing the weight with 80% of the effort coming from the triceps and they end-up getting really big tris and making little gains on their chest.
| Monday Push Workout | Sets | Reps |
| DB Incline Press | 3 | 12 (70% 1 rep max) |
| Flat DB Press | 3 | 15 (65% 1 rep max) |
| Compound Set Chest Fly | Dip | 4 | 15 |15 (65% 1 rep max) |
| DB Shoulder Press | 3 | 10 (75% 1 rep max) |
| Super Set Cable Side Lateral | DB Shrug | 3 | 15 | 15 (60% 1 rep max) |
| Compound Set Rope Tricep Ext. | Single Arm Cable Kickback | 4 | 15 |15 (60 1 rep max) |
Week 1 Tuesday Pull Workout:
A pull-workout is the exact opposite to a push workout with your biceps acting as the secondary assisting muscle group to when you are training areas of your body which require use a pulling force. So seated-row where your primary muscle group will be your back with your biceps assisting.
| Tuesday Pull Workout | Sets | Reps |
| Lat Pull Down | 3 | 10 (75% 1 rep max) |
| Seated Row (4 count tempo) | 3 | 12 (65% 1 rep max) |
| Compound Set Machine Row | Rope Pull Over | 4 | 12 | 12 (Back to back 65% 1 rep max) |
| Pull Up (assisted if needed) | 3 | To Failure |
| Cable Single Curl | 3 | 12 (65% 1 rep max) |
| Compound Set BB Curl | Hammer Curl | 4 | 12 | 12 (Back to back 65% 1 rep max) |
Week 1 - Wednesday Leg Workout:
| Wednesday Leg Workout | Sets | Reps |
| Leg Press | 3 | 12 (70% 1 rep max) |
| Hack Squat | 3 | 15 (60% 1 rep max) |
| Compound Set Leg Extension | Walking Lunge | 4 | 15 |10 Steps (Back to Back 60% 1 step max) |
| Stiff Legged Deadlifts | 3 | 10 (70% 1 rep max) |
| Lying Hamstring Curl | 3 | 15 (60% 1 rep max) |
| Compound Set Standing Calf Raise | Seated Calf Raise | 4 | 15 |15 (Back to back 60% 1 rep max) |
| Ab Machine | 4 | 15 (60% 1 rep max) |
Week 1 Thursday Push Workout:
| Thursday Push Workout | Sets | Reps |
| DB Incline Press | 3 | 12 (65% 1 rep max) |
| Flat BB Press | 3 | 12-15 (70% 1 rep max) |
| Compound Set Chest Fly | Flat DB Press | 4 | 12 | 12 (Back to back 60% 1 rep max) |
| Standing Single DB Shoulder Press | 3 | 10 (70% 1 rep max) |
| Cable Side Lateral | 3 | 12 (60% 1 rep max) |
| Compound Set Rope Tricep Ext. | Single Arm Cable Kickback | 4 | 20 | 12 (Back to back 60 and 65% 1 rep max) |
Week 1 Friday Pull Workout:
| Friday Pull Workout | Sets | Reps |
| Lat Pull Down | 3 | 12 (65% 1 rep max) |
| Seated Row | 3 | 20 (60% 1 rep max) |
| Compound Set Single Arm Seated Row | Rope Pull Over | 4 | 15 |15 (Back to back 60% 1 rep max) |
| Pull Up (assisted if needed) | 3 | To Failure |
| Straight Bar Curl | 3 | 10 (65% 1 rep max) |
| Compound Set DB Curl | Rope Hammer Curl | 4 | 15 |15 (Back to back 60% 1 rep max) |
Week 1 Saturday Leg Workout:
| Saturday Leg Workout | Sets | Reps |
| Hack Squat | 3 | 12 (65% 1 rep max) |
| Leg Press | 3 | 12 (65% 1 rep max) |
| Super Set Lying Hamstring Curl | Leg Extension | 4 | 12 | 12 (Back to back 60% 1 rep max) |
| Stiff Deads | 3 | 15 (60% 1 rep max) |
| Standing Calf Raise (dropset each set) | 3 | 15, 15, 15 (Back to back to back 65%, 60%, 55% 1 rep max) |
| Seated Calf Raise (dropset each set) | 4 | 15, 15, 15 (Back to back to back 60%, 55% 50% 1 rep max) |
| Ab Machine | 4 | 15 (60% 1 rep max) |
Sunday Rest:
Will post week 2 in a week's time and will post the adjustable dumbbells that I've ordered from Amazon incase anyone is interested in building themselves a mini-gym at home somewhere in their shed or wherever. I am currently working with some dumbells going up to a pathetic weight and a standard size barbell with two 15, two 10 & two 5 plates. The dumbbells arrive 11th January sometime so will begin this from that date, but in-between now and then will be training parts of this program for the coming week ahead. Difficult obviously without cables and machines like at the gym, but you make of it what you will.
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