January 24, 2011

• New workout program!

  Starting 2011 off with a nice upper/lower split across a four day week, hoping to work out on weekdays and use Wednesday as a rest day. This is just a tentative program, to ease myself back into the workout groove with reasonable intensity. Hoping to slowly decrease reps per set to around 2-4 for the big compound lifts in a couple weeks.

  Upper A
  Incline Dumbbell Press- warm up + 3 sets – 6-8 reps
  Decline Bench Press – 3 sets – 4-6 reps
  Lat Pulldown – warm up + 3 sets – 6-8 reps
  Machine Row – warm up + 3 sets – 4-6 reps
  Cable Crossovers – 3 sets – 10 reps
  Dips – 2 sets – failure
  Lateral Raises – 3 sets – 10 reps

  Lower A
  Squats – warm up + 3 sets – 6-8 reps
  Stiff Legged Deadlift – warm up + 3 sets – 4-6 reps
  Leg Extensions – warm up + 3 sets – 8-10 reps
  Tricep Pushdowns – warm up + 3 sets – 8-10
  Bicep Curls – 3 sets – 8-10
     
  Upper B
  Flat Bench Press – warm up + 3 sets – 6-8 reps
  Decline Bench Press – 3 sets – 4-6 reps
  Pullups – warm up + 3 sets – failure
  Machine Shoulder Press – warm up + 3 sets – 6-8 reps
  Chest Flies – 2 sets – 10 reps
  Incline Chest Flies – 2 sets – 10 reps
  Lateral Raises – 12 reps

  Lower B
  Deadlift – warm up + 3 sets – 6-8 reps
  Leg Press – warm up + 3 sets – 8-10 reps
  Leg Curls – warm up + 3 sets – 8-10 reps
  Skull Crushers – warm up + 3 sets – 6-8 reps
  Buddy Curls – 8-10 reps

  Might switch up the program next month a la the Triphase Training program’s periodization. One of the big goals for the next month is to use the lower days to really focus on improving core/lower back strength to do reasonably heavy lifts without a belt as well as squat deeper than I ever believed possible.

  My workout partner’s pumped and ready and so am I! It’s time to kick my metabolism back into high gear and put on some mass, I believe.

  -b.

  • 4:50 pm
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