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  1. #1
    Registered User LetsgoPAPA223's Avatar
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    Smile Monday excercise

    Hi guys,

    So first of all, I want to thank all of you for your comments on my previous thread. They really helped me out.
    I am here to share my monday workout program. I would love to hear your opinion and advice on what I should do more or less.

    Monday workout program:

    Core:

    7 sets ab crunch (max 5kg)
    2 minutes plank

    Chest:

    9 sets bench (minimum: 40kg maximum: 80kg)
    8 sets cable fly (minimum: 10kg maximum:12,5kg)

    4 sets dibs

    Shoulder:

    Overhead press (7 sets minimum: 5 kg each side maximum: 10kg each side)

    One-Arm Cable Lateral Raise 4 sets (maximum 7.5kg minimum 2.5kg although 5kg was done a lot also)
    Bicep:

    EZ Bar Preacher Curl (minimum 5kg each side maximum 10kg each side altho I did 10kg 4 reps. Average 7.5kg 12 reps)


    Let me know what you think. Thanks!
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by LetsgoPAPA223 View Post
    Hi guys,

    So first of all, I want to thank all of you for your comments on my previous thread. They really helped me out.
    I am here to share my monday workout program. I would love to hear your opinion and advice on what I should do more or less.

    Monday workout program:

    Core:

    7 sets ab crunch (max 5kg)
    2 minutes plank

    Chest:

    9 sets bench (minimum: 40kg maximum: 80kg)
    8 sets cable fly (minimum: 10kg maximum:12,5kg)

    4 sets dibs

    Shoulder:

    Overhead press (7 sets minimum: 5 kg each side maximum: 10kg each side)

    One-Arm Cable Lateral Raise 4 sets (maximum 7.5kg minimum 2.5kg although 5kg was done a lot also)
    Bicep:

    EZ Bar Preacher Curl (minimum 5kg each side maximum 10kg each side altho I did 10kg 4 reps. Average 7.5kg 12 reps)


    Let me know what you think. Thanks!
    With the (relatively light) weights you're lifting, you should be on a 3-day-a-week full body program.
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  3. #3
    Registered User LetsgoPAPA223's Avatar
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    Originally Posted by CommitmentRulz View Post
    With the (relatively light) weights you're lifting, you should be on a 3-day-a-week full body program.
    Hi, do you have any?
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  4. #4
    Registered User CommitmentRulz's Avatar
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    Originally Posted by LetsgoPAPA223 View Post
    Hi, do you have any?
    Workout forum. Several novice routines at top. Fierce 5 is really good. Good luck.
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  5. #5
    Registered User air2fakie's Avatar
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    Originally Posted by LetsgoPAPA223 View Post
    I would love to hear your opinion and advice on what I should do more or less.
    In general less, and core last. But it's pointless to evaluate one day of your workout without knowing the rest. People have already recommended good programs in response to your prior posts, but good luck in continuing to revise your own!
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  6. #6
    Registered User LetsgoPAPA223's Avatar
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    Originally Posted by air2fakie View Post
    In general less, and core last. But it's pointless to evaluate one day of your workout without knowing the rest. People have already recommended good programs in response to your prior posts, but good luck in continuing to revise your own!
    Of course, revision is needed. Feedback and advice is also needed or else process will slow down. I have looked at prior programs you gave me like Fierce 5. Thx for the response
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  7. #7
    temporary illusion supramax's Avatar
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    LetsgoPAPA223,

    It's okay to wake up the muscles that stabilize the body before a weightlifting workout, but don't get anywhere close to fatiguing them. Save that for the end of the workout and/or off days.
    Do this plank: https://www.t-nation.com/training/th...xercise-period
    Before switching sides, I like to rotate the unsupported side upwards into a side plank.

    Also, the are a lot better exercises than crunches.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  8. #8
    Registered User air2fakie's Avatar
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    Originally Posted by LetsgoPAPA223 View Post
    Of course, revision is needed. Feedback and advice is also needed or else process will slow down.
    That's why some novices go with proven programs until they gain experience or need additional volume or specialization, so they avoid making endless tweaks just to have a routine they can call their own.
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