You are viewing our Forum Archives. To view or take place in current topics click here.
My workout use if you want!
Posted:

My workout use if you want!Posted:

JFRO
  • Prospect
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
This is the workout that my Swimming Coach gave to me for weight training it is meant to work all the muscles. It is a 6 day workout and the seventh day is a off day. I'm posting this if anybody wants to use it. Also can anybody recommend me a good pre and/or post workout.

(the workout will be on left the reps/sets will be on right)
(In the spots that say Failure that means do the workout until you cant do it anymore)

Day 1 Chest/Shoulders
Machine fly 3/12
Dumbbell Bench Press 4/15,12,10,8
Incline Bench Press 3/8
Dips Failure
Lateral Dumbbell Raise 4/15,12,10,8
Reverse Machine Fly 4/15
Dumbbell Overhead Press 3/12

Day 2 Cardio
1 hour cardio

Day 3 Back/Traps
Dumbbell Row 4/10
Overhead Seated Pulley Row 3/12
Pull-Downs 4/10
Dumbbell Shrugs 4/10
Hyperextentions Failure

Day 4 Cardio
1 hour cardio

Day 5 Arms
Grip Triceps Pull Down 4/15,12,10,8
Upright Bar Dip 3/Failure
Z-Bar Skull-Crusher 4/12
Incline Dumbbell Curl 4/15,12,10,8
Preacher Curl 4/6
Z-Bar Reverse Curl 3/15

Day 6 Legs
Standing Calf Raise 4/20
Seated Leg Raise 4/15
Standing Leg Curl 4/15,12,10,8
Dumbbell Squat 4/15,12,10,8

Day 7 Rest

I hope that this helps somebody out there and if you aren't sure of what a workout is just Google image it and it will show you what the workout looks like and the proper form for the workout

Again, this is a workout given to me by my swim coach


Last edited by JFRO ; edited 4 times in total
#2. Posted:
Taylor
  • Fairy Master
Status: Offline
Joined: Apr 30, 201410Year Member
Posts: 5,961
Reputation Power: 15122
Status: Offline
Joined: Apr 30, 201410Year Member
Posts: 5,961
Reputation Power: 15122
You may want to remind them all, this was given to you by your swimming coach. This is not just for an everyday workout session.
#3. Posted:
Sage
  • Summer 2020
Status: Offline
Joined: Jun 26, 201212Year Member
Posts: 5,318
Reputation Power: 1115
Status: Offline
Joined: Jun 26, 201212Year Member
Posts: 5,318
Reputation Power: 1115
i am very new to workout routines im not there to loose weight as saying im 5"10 weighing 128 pounds. by reading this i feel like i can build up some muscle from doing this workout i am glad you shared this i now have it saved on a notepad.
#4. Posted:
JFRO
  • Prospect
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Communism wrote You may want to remind them all, this was given to you by your swimming coach. This is not just for an everyday workout session.
Will do thank you for your imput
#5. Posted:
JFRO
  • Prospect
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Sage wrote i am very new to workout routines im not there to loose weight as saying im 5"10 weighing 128 pounds. by reading this i feel like i can build up some muscle from doing this workout i am glad you shared this i now have it saved on a notepad.
yeah man this is a great workout ive just started it myself but whenever your working out make to be doing it right or you wont really get results
#6. Posted:
JFRO
  • Prospect
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
can anyone recoomend me a good protein drink?
#7. Posted:
Whey
  • Winter 2022
Status: Offline
Joined: Apr 08, 201212Year Member
Posts: 6,083
Reputation Power: 420
Status: Offline
Joined: Apr 08, 201212Year Member
Posts: 6,083
Reputation Power: 420
There are many exercises which could be added to this, however each to their own. Hopefully this specific workout routine will work best for you .. Secondly

JFRO wrote can anyone recoomend me a good protein drink?

What is your goal of achieving as just saying protein is too brief. There are many supplements which are used towards progressing to achieve different outcomes.
#8. Posted:
JFRO
  • Prospect
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Status: Offline
Joined: Aug 01, 201113Year Member
Posts: 602
Reputation Power: 24
Whey wrote
There are many exercises which could be added to this, however each to their own. Hopefully this specific workout routine will work best for you .. Secondly

JFRO wrote can anyone recoomend me a good protein drink?

What is your goal of achieving as just saying protein is too brief. There are many supplements which are used towards progressing to achieve different outcomes.
i dont want to get big i want to be toned if that helps any
#9. Posted:
Empyrean
  • Christmas!
Status: Offline
Joined: Apr 03, 201113Year Member
Posts: 773
Reputation Power: 30
Status: Offline
Joined: Apr 03, 201113Year Member
Posts: 773
Reputation Power: 30
This looks great. I've been looking for a proper structured workout and this will do finely!
#10. Posted:
Whey
  • Blind Luck
Status: Offline
Joined: Apr 08, 201212Year Member
Posts: 6,083
Reputation Power: 420
Status: Offline
Joined: Apr 08, 201212Year Member
Posts: 6,083
Reputation Power: 420
i dont want to get big i want to be toned if that helps any


You should consider looking at lean muscle builders. Proteins which are low in fat and carbs but high in proteins are the ones which should be considered by you. This is as the protein would help for the repairing and rebuilding of torn muscles whilst the low calories and fat means that you wouldn't be gaining the unwanted mass. You should browse through the products of USN, Whey and Maximuscle. Stores like Holland and Barrett will charge a considerable amount more when purchasing, therefore you will certainly find better deals online. Places which I browse for supplements are dolphin fitness, SK sports and amazon,
Jump to:
You are viewing our Forum Archives. To view or take place in current topics click here.